10 tips to improve your feet’s health
We have all experienced the feeling of having our feet hurt when we’re coming from a long day at work or even after we work out. We have been naturally designed to run barefoot on nature. Instead, day by day we use footwear which has been mostly designed to keep up with fashion tendencies rather than satisfying our feets needs.
Therefore, only 15 minutes per day can be enough to keep your feet in shape and relieve stress and every day’s tension.
Tip 1: The C arch
While you’re seated hold your foot with both of your hands. Then grab your big toe joint with one hand and then your little toe with your other hand, now turn around both toes toward the other one. This creates a symmetric C arch. Repeat this exercise 10 to 20 times more.
Remember: Keep these movements on your feet as soft as possible during this exercise. Since this is an easy one.
Tip 2: Newspaper print
Sit on a chair and place both of your feet on a newspaper. Now, grab the paper with your toes, little by little, until you can separate the pages. Try this exercise for at least one minute.
Remember: This exercise is very difficult.
Tip 3: Foot spiral
Sit comfortably on the floor in a way that your foot and your right ankle can simulate a right angle. Place your right hand around the right front of your foot and the left one, behind your ankle. Now softly squeeze your right foot like a towel. Squeeze the ankle towards yourself and the front part of your foot towards the outside. Repeat this exercise 10 or 20 times more.
Remember: Keep your movements soft during this exercise and do not force your foot if you start to feel pain. This is a very difficult exercise.
Tip 4: Picking up a towel
Sit down on a chair and place your foot on a towel. Now, grab the towel with your toes and try to pick it up. Practice for at least 30 seconds.
Remember: You can practice this exercise while you’re standing up as well, which makes it even harder. This is a very difficult exercise.
Tip 5: Tying a Rope
Place a side of the rope, which has an average thickness and is approximately 1 meter long, on the floor and sit in front of it in a chair. Grab both extremes of the rope with your toes. Now try to make a knot with the rope. Repeat this exercise 5 times.
Remember: This is a very difficult exercise.
Tip 6: Balls massage
Roll a tennis ball back and forth with your foot’s sole and start covering from your toes to your ankles. Repeat this exercise for as long as you feel comfortable doing it.
Remember: You can also practice this exercise while you’re sitting. You can stimulate your feet even more with a massage ball.
Tip 7: Writing
Place a piece of paper on the floor. Sit in front of it on a chair and place your foot on the paper. Grab a pen between your middle and big toe. Now write any word that comes to your mind. Practice from 3 to 5 minutes.
Remember: this is a very difficult exercise.
Tip 8: The tip of the foot.
Standing up with both of your feet parallel to each other stand up briefly on the tip of your feet and turn the ankle 10 times on both feet, do it without putting your ankles on the ground.
Remember: Practice this exercise as often as you can, several times throughout the day, especially while you’re brushing your teeth. This is a very difficult exercise.
Tip 9: Roll a Ball
Sit on a chair and raise your feet in the air. Grab a middle size ball between your feet. Grab firmly with the tip of your toes, then make the ball roll from your tiptoes to your ankles without letting it fall down. Repeat this exercise 5 times.
Remember: this is a very difficult exercise.
Tip 10: Crumple and straighten a piece of paper.
Sit on a chair with a piece of paper in front of you. Place your feet on the paper and start crumpling with both feet for as long as you can. Next, place the paper in front of you softly. Repeat this exercise for as long as you want.
Remember: this is a very difficult exercise.
Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201 Naples Florida 34102 | Phone: (239) 262-1119