Article content
Feet are a key part of our body that we should care for, even though we often don’t realize it. With every physical activity they bear the weight of our body and support every movement. Proper foot care can prevent back, hip and knee pain and significantly improve our balance.
One effective way to care for the feet is acupressure, which has been part of traditional Chinese medicine for more than 5,000 years.
By applying pressure to certain points on the body we can release stress, stimulate organ function and treat various health problems. Similar to acupuncture, but without using needles – everything is done with just the fingers.
The following 5 simple exercises will help strengthen the feet, improve balance and prevent pain.
1. Toe pulling
The first step to proper foot care is to warm them up and relax them. A great way to do this is toe pulling:
- Stand up, slightly bend your knees and grab your toes.
- Hold this position and count to three.
- Repeat this exercise 3x daily, each time 10 repetitions per set.
2. Walking on tiptoes
Walking on tiptoes isn’t just for ballerinas. This exercise strengthens the muscles around the toes, the balls of the feet and the ligaments.
- Stand on your tiptoes and walk forward for 20 seconds.
- Rest 10-15 seconds and repeat the exercise 5x.
- Do this exercise 2x daily for best results.
3. Ankle circles
Flexibility and mobility of the ankles is key to preventing overload of the body. Tight and restricted ankles can cause muscle and joint pain, as well as problems with the back, hips and knees.
- Lie on your back and extend one leg.
- Circle the ankle clockwise and count to 10.
- Then switch legs and repeat the exercise with the other leg.
4. Resisted flexion
This exercise targets the small muscles of the feet that play a crucial role in maintaining balance.
- Sit on the floor and extend your legs in front of you.
- Wrap an exercise band around your feet.
- Pull the band toward you and hold the tension for 5 seconds.
- Repeat the exercise 10x.
5. Lifting a pencil with your toes
Simple but very effective exercise for strengthening the toes.
- Place a pencil on the floor and try to lift it with your toes.
- Hold it for 10 seconds and then release.
- Repeat 5x for each foot.
Conclusion: These exercises are easy to perform and won’t take you much time. However, performing them regularly can bring you many health benefits, from better balance to the prevention of back, hip and knee pain.
