When it comes to physical activity feet are definitely the most hard working part of the body. They have the responsibility to support our movements and the proper care of them will help you to prevent the hip, knee, and back pain.
The Asian, especially Chinese medicine uses Acupressure therapy which is developed over 5.000 years ago.
This therapy works with precise pressure and finger placement on certain areas, or points of your body.
The points follow specific channels, named as meridians, the channels which are used in acupuncture.
We will present you 5 exercises which will help you to improve your balance, strengthen your feet, and soothe pain:
1. Toe press
Before exercising, it is very important to properly warm up your leg muscles. Toe press is a great way to warm up your feet.
Begin in a standing position, bend your knees and grip the ground with your toes. Keep this position for 3 seconds. You need to do 10 sets of this exercise, 3 times daily.
2. Toe walking
This exercise is great for strengthening the ligaments, the toe muscles, and the muscles around the balls of your feet. Just stay on your tiptoes and for 20 seconds you need to move forward.
Make a break of 10-15 seconds and then repeat it 5 more times. In order to get the best results, perform this exercise 2 times daily.
3. Ankle circles
The ankles mobility and flexibility are of great importance. Usually, the overload of the body is a reason for tight and restricted ankle, which results in muscle and joint pain. Also, back, hip, and knee pain can be caused by tight muscles.
Lie on the back and extend one leg overhead. Then, you need to rotate clockwise the ankle of the extended leg and count to 10. Switch legs and make a repetition with your other leg.
4. Resisted Flexion
The target of this exercise is the small foot muscles, which have a responsibility to maintain balance.
This exercise can help you to tighten your muscles and prevent the injuries.
You need to sit on the floor, straighten the feet in front of you and wrap an exercise band around the bedpost. Then, put the band on the top of your feet and lean backward in order to tighten the band.
Then, you need to band the foot backward and keep this position for 5 seconds. Make a break, and repeat 10 times more.
5. Toe Pencil Pickups
This exercise is very simple and easy. Place a pencil on the floor and lift it off the floor. Keep it for 10 seconds then you can release it. You need to make 5 repetitions for both feet.