When people begin a routine to improve their flexibility and strength, they usually focus on such things as their arms, their legs, their chest, back, shoulders, even their abs. However, rarely do you hear of people focusing their workout routine on their feet.
This is a shame. It is important that you would improve the strength and flexibility of your feet as well, as they indoor a great deal of force and pressure each and every day. Standing, walking, running, and performing other activities put a lot of wear and tear on your feet, and so you want to do what you can to improve their strength and flexibility. Failing to do this can lead you suffer injuries to your feet that will require getting treatment. So, maybe it is time you start implementing these exercises into your routine.
Toe Raises, Points, and Curls
This is one of the best exercises to strengthen your feet and toes. While sitting in a chair, you want to keep your feet flat on your back straight. Raise your heels while keeping your toes touching the floor. Hold this position for a few seconds, then lower and repeat ten times. To get the best benefit from this exercise, raise the heel of your foot so that only the toes are touching the floor.
Toe Curls
This exercise works on the flexor muscles in your feet and toes. It is great for strengthening your feet. Once again, while sitting in a chair, lay a small towel on the floor with the short and facing your feet. Place your toes on the towel and pulled the towel toward you slowly, causing your toes to curl. Repeat this five times on each foot.
Marble Pickup
If you are looking to add a lot of strength and muscle to the bottom of your feet and toes, and this is the perfect exercise for you. Put 20 marbles in a bowl and set it on the floor. Then, sit in a chair. Using the toes on one foot, pick up the marbles one at a time. Repeat this with each foot.
Toe Extension
If you want to ensure that you limit the risk of plantar fasciitis, then this is a perfect exercise for you. Sit in a chair and bring up your left foot so it is resting on your right thigh. Pull your toes up toward your ankle making sure that you can feel the bottom of your foot stretching. Hold that stretch for about 10 seconds while you are massaging the arch of your foot. Repeat this 10 times and then switch feet.
Foot Role
if you are suffering from plantar fasciitis, then this is an exercise to help relieve the pain and help to improve the strength. It is a good massager for the bottom of your feet. So, get a frozen water bottle, golf ball, or lacrosse ball. Sit in a chair and place the bottle are ball underneath your foot. Role your foot slowly across the object for about two minutes.
Heel Raises
Let�s do one more exercise. Stand with your feet about 10 cm apart. Slowly raise the heels of your feet off the floor while keeping your knee straight. Hold that position for about 10 seconds, then slowly lower your heel to the floor. Do this about ten times.
If you add these exercises into your normal routine, you were going to see an incredible amount of improvement in the strength and flexibility of your feet. The best part is that many of these you can do while sitting down.