When one thinks about fitness in general and workout in particular, feet health is something that doesn’t make the cut. But when one thinks about it, feet are the part of your body that provides the support to carry out your everyday errands. It also improves the quality of your workout by giving you that range of motion. And by doing certain exercises, you can considerably improve your feet health. By doing some stretching exercises, you can increase the range of motion, and strength workouts can help you with better support. The thing about these exercises is that you can do them anytime and anywhere, and do not even need any types of equipment. You can do them on the yoga mat, sitting on a chair, or any way you want.
Before we go through these exercises one by one, do note that if you have any kind of medical issues, any injuries, any kind of pain in your feet, or serious issues such as arthritis, first consult your doctor. Once he/she gives you the go-ahead, you can delve into these amazing feet workouts.
7 Feet Exercises You Can Do At Home
Here are some feet exercises you can try:
Toe curls
- You can do this sitting on a chair or a sofa with your feet flat on the floor.
- Keeping your heels on the floor, raise other parts of your feet from the ground. Stretch your toes upward as much as you can. Hold this for 4-5 seconds.
- Next, do the opposite. Keeping your toes and balls of your feet flat on the ground, raise the remaining parts of your feet up from the ground. Hold this for 4-5 seconds, and alternate between the two any number of times you want.
Toe Splay
- Start by sitting straight on a chair or a sofa with your feet flat on the floor.
- Next, spread your toes as much as you can and hold for 4-5 seconds.
- Bring your toes together and repeat the same 8-10 times.
Toe Stretch
- Start by sitting straight on a chair or a sofa with your feet flat on the floor.
- Next, pick your right foot and place it on your left thigh.
- Grab the toes of your extended leg with your right leg and stretch them towards your lower foot.
- You can stretch for a few seconds and repeat on the opposite side.
Ankle Rotation
- Start by sitting on the floor or on a yoga mat with your feet extended in front of you.
- Gently rotate your right ankle in the clockwise direction. Do it 8-10 times. Next, rotate the ankle in the anti-clockwise direction.
- Next, repeat the same on the opposite side.
Achilles Stretch
Before going through the step-by-step guide, it is important to understand what the Achilles tendon is. It is the one that runs from your ankles to your calf muscles. Here is how you can do it:
- Stand straight against a wall with your arms stretched forwards and your palms pressing on the wall.
- Place one foot a few inches in front of the other.
- Next, bend your front foot while keeping the back one straight. You should do this while your feet stay on the floor.
- Stretch as much as to feel the stretch in your Achilles tendon.
- Bend 8-10 times and repeat the same on the opposite side.
Towel Calf Stretch
- Sit on the floor with your feet extended in front of you.
- Starting with your right leg, loop a towel around your feet and pull it towards you.
- Pull it to the extent that you feel a stretch along your calf muscles.
- Keep pulling for 15-20 seconds and repeat the same on the opposite leg.
Tennis Ball Massage
- As the name suggests, you will need a tennis ball for this one.
- You can do this either by standing or sitting on a chair.
- Place a tennis ball on the floor.
- Place your right feet on the ball and gently massage by pressing the ball forward and backward.
- Do this any number of times you want and repeat the same on the opposite side.
These exercises done daily will help in boosting your feet health. Remember, consistency is the key to fitness and good health.
