The human foot is the foundation for the entire body. Designed to bear the weight of your body, the health of your feet affects your posture and the health of all the muscles and joints in your lower body. Healthy feet are strong and flexible with good circulation and don't cause you pain, according to the American Orthopaedic Foot and Ankle Society. If your feet are not healthy, you can get your feet in shape with a few exercises. Consult you physician before starting an exercise program, especially if you have a known foot condition or injury.
Foot Exercise Sequence
Step 1
Stand barefoot with your feet hip-distance apart. Press your toes into the floor as if you are trying to grab the floor. Hold for three seconds and release. Repeat 10 times.
Step 2
Remain standing, lift and spread your toes. Keep your toes spread and return each toe to the floor, starting with your baby toes. Relax your toes for three seconds and repeat 10 times.
Step 3
Balance all of your weight on one foot and lift the heel of the opposite foot, leaving your toes on the floor. Rotate your heel clockwise 10 times, then counter-clockwise 10 times. Rest and repeat on the opposite leg.
Step 4
Rise up on the toes of both feet and walk forward 10 paces. Rest, then walk backward 10 paces by rolling your foot toe to heel. Repeat 10 times.
Step 5
Sit on the floor with your legs extended in front of you. Loop a towel around the balls of your feet and gently pull your toes toward your knees. Hold for 10 seconds, release and repeat five times.
Tips and Warnings
- Shoes protect your feet but the same padding, arch supports and thick soles that help your feet can also weaken them. A study published in 2007 in the International Journal of Clinical Foot Science showed that people who wear shoes regularly have more foot problems than people who don't. Another study, published in in 1991 in the Medicine and Science in Sport and Exercise, showed that athletic shoes may actually cause certain foot injuries because the heavy padding prevents you from naturally adjusting to harder impacts during exercise. Whenever possible, walk around barefoot to stimulate your foot muscles to work naturally. You can also find shoes with thin, flexible soles and minimal support that are designed to mimic barefoot walking.
Things You'll Need
- Towel
References
- American Podiatric Medical Association: General Foot Health
- "The International Journal of Clinical Foot Science"; Shod Versus Unshod: The Emergence of Forefoot Pathology in Modern Humans; B. Zipfela, L.R. Berger; February 2007
- "Medicine and Science in Sports and Exercise"; Athletic Footwear Unsafe ...; S.E. Robbins, G.J. Gou; February 1991
- "NY Magazine"; You Walk Wrong; Adam Sternbergh; April 2008
- American Orthopaedic Foot & Ankle Society: The Initial Evaluation: What Kind of Shape are Your Feet In?
