5 Foot Exercises You Should Be Doing
After walking, standing, and running, our feet deserve much-needed care. An easy way to ensure your feet, toes, and ankles remain strong is to perform foot exercises. These will help improve your range of motion, reduce soreness, and keep you moving.
If your feet feel tired and sore, here are the five best foot exercises for you to perform at home or on the go.
Toe Raise, Point, and Curl
When your feet ache, a great way to help keep them moving is to perform a toe raise, point, and curl. This three-part foot exercise involves sitting in a straight-back chair with your feet flat on the ground. You’ll start by raising the heels until the balls of your feet and toes touch the ground. Next, point your toes against the ground like a ballerina and hold for five seconds. Finally, keep your heel off the ground and roll your toes under.
Who doesn’t love walking barefoot on the beach? Warm sand compresses around your feet and provides gentle resistance as you walk across it.
This forces your feet, ankles, toes, and leg muscles to work extra hard to keep you moving forward. Moving across sand also activates lymphatic and venous circulation to reduce leg swelling, cramping, and soreness.
Keeping your Achilles tendon flexible is key to ensuring proper mobility of feet and ankles. It’s crucial to routinely stretch your Achilles tendon to prevent injuries and a flat-footed gait.
To stretch your Achilles tendon:
- Stand facing a wall an arm’s length away.
- Place your hands at shoulder height on the wall and step your right foot back.
- Bend both knees as you push the wall.
- Hold for the stretch for 30 seconds, then switch to the other left leg.
Roll Your Feet
Foot rolling is an excellent exercise for your feet. The act of rolling the sole of your foot with a ball, foam roller, frozen water bottle, or rolling pin helps stretch the plantar fascia and hamstrings. This foot exercise promotes good blood flow, treats pain in the bottom of your foot, and reduces tightness. Depending on the foot’s soreness, you should roll your feet for a few minutes throughout the day.
If you feel your posture, stability, and alignment are out of place, performing a toe splay will help you achieve a balanced foundation. With your feet on the ground, try to spread your toes apart as wide as you can. Focus on moving your big toe away from the rest without curling or extending them. Relax and repeat this foot exercise ten times.
Soothe Your Tired Feet at UZURI
Show your feet, ankles, and legs some love with a Reflexology or Aquaroll treatment at UZURI. These intensely healing and relaxing foot massage treatments will clear blocked energy channels to soothe tired, aching feet. Schedule your next rejuvenating foot massage today!