Unless you stub your toe, you likely don’t pay much attention to your feet throughout the day, but our feet serve such a critical role in our daily life. They help us get from one place to another and stay balanced with each step, and while we’ll work on our abs and biceps, we don’t typically focus on strengthening our feet at the gym. Thankfully, you don’t have to go to the gym in order to strengthen some of the crucial muscles in your feet. Today, we share five exercises you can do in your spare time to strengthen the muscles in your feet.
5 Foot Strengthening Exercises
Try these five foot exercises in your spare time and your feet will be stronger in no time.
Toe Lifts
If you’re sitting down, extend your leg a little and begin by lifting and flexing your big toe. Try to do this without also moving your other toes. It may take a while, but keep working on moving your big toe without moving the others. Then progress to the next toe and again try to move it on its own without moving the other toes (it’s okay if the other toes move though). Flex your big toe and move down the line to your pinky toe. Repeat this process twice on each foot.
Pebble Pickup
This is an each one to do if you’re outside and barefoot. Put a small rock on the ground and try to pick it up with your toes. Pick it up five times, and then switch feet. This will help to build the muscles on the bottom of your feet.
Foot Circles
Foot circles are great for improving your foot’s range of motion and flexibility. When seated, elevate your foot out in front of you and make a slow circle moving just your foot (using the ankle joint). This will help create more movement in your ankles and increase your range of motion, which can help prevent injuries.
Toe Abductions
When we wear shoes, our toes can become cramped in the narrow space near the front of your shoe. To counteract this narrowing, do some toe spreading exercises. You can do this exercise while sitting or standing, but try to spread your toes as far apart as possible. Spread your toes and hold it for a couple of seconds before relaxing. Do this 10 times with each foot.
Go Barefoot
The best exercises are those that don’t feel like you’re working out, and that’s the case with this technique. For this one, all you need to do is walk around barefoot for about 30 minutes. Since the ground is uneven, your foot will strike the ground differently with each step, which causes the muscles in your feet to adapt and stabilize the foot in new ways. This will also help improve your balance. A nearby park or soccer field work great for this exercise, as you won’t want to be walking on concrete or gravel areas.
For more information on what exercises can help improve your foot strength and balance, or to ask Dr. Silverman a question, reach out to him in the contact box below.
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