Some Useful Foot Exercises to Keep Your Feet and Overall Health Perfect
Your feet carry the weight of your entire body every day, and help you get back up if you fall, yet they are often neglected when it comes to exercise and care. In India, many daily routines involve regular walking on uneven surfaces, and standing for long hours, which makes maintaining optimal foot health a challenge. No one would ignore the tires of a car and expect it to run smoothly, in the same manner neglecting your feet, can drive the development of several issues that adversely affect your entire body. In this blog, we will learn about some useful foot exercises to perform which will help keep you in keeping your feet strong, flexible, and in top condition for the long active lifestyle you want you have in this life.
Why Should You Start to Focus on Foot Health?
Before we reveal the magical exercises, it’s important to understand why foot health should be a priority for everyone. Feet are the foundation of your body which helps you stand tall in the vast world. Walking to the market, standing at work, or enjoying a traditional Indian festival like Navratri, everyone needs to rely on their feet. Poor foot health can lead to medical problems such as plantar fasciitis, flat feet, and even lower back pain.
Some of the Best Foot Exercises to Keep Your Feet in Perfect Condition
1. Toe Stretching and Curling
This exercise helps in strengthening your toes. You can start by sitting in a comfortable position and begin spreading your toes as wide as possible. Try to hold this for five seconds, then curl them tightly. Repeat this 10 times every alternate day for best results.
Why It Works:
This exercise not only strengthens the muscles in your toes but also helps in improving balance and flexibility. It’s particularly helpful for those people who like to walk long distances or wear closed shoes all day, as it stretches out the toes and helps relieve tension which is developed in the feet.
2. Foot Circles
Start by sitting on a chair or floor, then lift one foot off the ground, and rotate it in a circular motion. Do the same for other feet and perform 10 circles each in one direction, then switch directions.
Why It Works:
Foot circles will improve ankle flexibility and range of motion for the feet. For everyone who has ever twisted an ankle, this exercise is extremely essential for keeping your ankles strong and preventing similar injuries in the future.
3. Heel Raises
Start by standing next to a chair or table for better balance, then slowly raise your heels off the ground until you’re standing on your toes. Try to hold for a few seconds and then slowly lower your heels back down. Repeat 15-20 times every 3 days a week for best results.
Why It Works:
This exercise assists in strengthening the muscles in your calves and feet, which is a blessing for walking and running. These heel raises are also great for those who wear heeled footwear during occasions like weddings, as they help the feet recover from the strain that heels can put on them during and after the wear.
4. Arch Lifts
You can begin this exercise by sitting with your feet flat on the ground then, slowly lift the arches of your feet without moving your toes or heels. Try to hold for a few seconds and then lower the arch. For best results, you can repeat 10 times 2 days a week.
Why It Works:
It helps in developing healthy arches which help in preventing flat feet, which is a common issue among people who stand for long hours, like shopkeepers and workers. These arch lifts can improve your foot’s support structure while also reducing the risk of foot pain and discomfort in the future and present.
5. Towel Scrunches
Start by placing a small towel on the floor then, sit in a chair and use your toes to grab and get the towel to you. Once you’ve gathered it, use your toes to push it away and repeat 10 times for each foot to obtain the best results.
Why It Works:
This exercise will help in developing strong muscles in your feet, improve blood circulation and enhance foot muscle coordination. It’s particularly useful for those individuals who tend to spend long hours in footwear like kolhapuri chappals, which offer little to no arch support.
What to Avoid to Maintain Healthy Feet?
• Wearing Tight or Ill-Fitting Shoes: Tight shoes will restrict blood flow and cause blisters, so, always select those shoes that provide proper support and cushioning.
• Neglecting Foot Hygiene: Just like you take care of your face and hands, by washing your feet daily and moisturizing them you are helping them in keeping themselves healthy.
• Ignoring Pain: Pain is your body’s way of telling you something is wrong with it. If your feet start to hurt, don’t ignore it, consider seeing a medical professional if necessary.
Conclusion: Healthy Feet, Healthy Feet, Strong Feet Translates to a Happy Soul
In summary, by taking care of your feet by performing regular exercises mentioned above and wearing proper footwear, you’ll not only prevent the development of foot-related issues but also experience better posture, reduced joint pain, and increased mobility as well as a better quality of life. If you’re at home, at work, or on a roll, maintaining healthy feet ensures that you can continue to enjoy the activities you love, pain-free, restriction-free and most importantly with healthy feet. Your feet will support you all the time, now it is your turn to support them by performing these feet exercises mentioned above.
