Do you find yourself in pain at the end of a long day on your feet?
An active person's feet tend to take a lot of punishment. So you need to take the proper measures to make sure they can handle it. Today, we're looking at foot strengthening exercises to help you build strength in your feet for long walks, prolonged periods of standing, or strenuous activities.
Perform these with regularity and you may be able to relieve some of the pain that you've been experiencing!
1. Toe Spread & Press
A huge problem for a lot of folks, especially as they age, is plantar fasciitis, which is a condition that involves tissue inflammation on the bottom of the foot. It can be incredibly painful and even keep you sidelined from your day-to-day activities.
To combat this illness, experts recommend exercises to strengthen the arch. To perform a toe spread and press, stand upright and place your feet shoulder-width apart. Then, lift your toes and spread them as far apart as you can, holding them until they become slightly tired.
With all of your toes spread on the ground, press your big toe down (without lifting your foot at all). Do ten repetitions of this at least three times per week.
2. Towel Stretch
Sometimes you just need to keep your feet limber. Everyone gets sore after a long day of walking or standing. But if you neglect stretching, problems will start to develop. The towel stretch is an easy maneuver that you can do while you're relaxing or after a run.
First, sit on the floor with your legs in front of you. Using any towel you have in the house, place it around your feet and gently tug on it and hold for between 15 and 30 seconds, then release. Do this stretch at least 3 times and your feet will start to feel better.
3. The Alphabet
The top of your foot can sometimes experience tension from shoes that are a little too tight. This can leave your toes and ankles tight, making walking and moving around painful.
Stand in a comfortable position and lift your foot a few inches off the ground. With your big toe, write the alphabet in the air, starting with uppercase letters, then again in lowercase. Repeat with your other foot and do this whenever you're feeling sore on the top of your foot and your ankles.
4. Calf Raise
Doing a simple calf raise can help your toe strength and alleviate the pain that comes with the limited range of motion in your big toes, which are the pushing off point when walking.
Stand upright with your feet shoulder-width apart again. Slowly raise your heels, through the ball of your foot, up onto your big toes. Try doing as many repetitions as you can before a long period of walking or standing.
How to Stay Pain Free
Doing these foot strengthening exercises on a regular basis can be extremely helpful. But what’s even more helpful is wearing proper footwear. What better way to support your feet than by pairing these exercises with a comfy, supportive pair of shoes, designed by a team of foot health professionals?