Human feet often are the overlooked body part, but when it comes to physical activity, our feet are most overwhelm and hard working part of the whole body. The feet are backing each movement and that is why it is very important to take proper care of them. Besides, you will prevent knee, back and hip pain.
Acupressure is a technique that is developed more than 5.000 years ago and it’s part of Chinese medicine. The method is consisted of application of pressure (with fingertipsorthumbs) to certain points on the body. This stimulation has been used for its therapeutic effects, because it offers relief of tension and pain.
It was believed that these specific points follow some particular channels, known as meridians that are channels used in acupuncture.
Below we are going to show you 5 exercises that are going to help you to prevent pain, strengthen your feet and improve your balance:
- Toe press
It’s very important to highlight that before you begin with any exercise, you should warm up your leg muscles. Amazing way to warm up your feet is with toe presses. While you are standing, you need to lightly bend your knees and then grip the floor with your toes. Stay in this position and count to three. You need to repeat this exercise 3 times a day, by performing 10 sets every time.
- Toe walking
Everyone is able to perform this exercise. With toe walking you are going to strengthen your toe muscles, the muscles around the balls of the feet and the ligament, too. This exercise is basic, simply stay on your tiptoes and move forward for about 20 seconds. After that, take a rest for about 10-15 seconds and repeat 5 more times. If you want to achieve better results, repeat two times daily.
- Ankle circles
This exercise is very important for the ankles to stay mobile and flexible. Overload of the body very often causes restricted and tight ankle, and that is causing severe joint and muscle pain. Additionally, tight muscles can cause hip, knee and back pain.
To perform this exercise you need to lie on your back and extend one leg over your head. Then, rotate the extended leg’s ankle clockwise and you need to count to 10. Repeat this for the other leg.
- Resisted Flexion
This exercise is best for the small muscles in the foot that are actually crucial for maintaining balance.
This exercise is going to help you in tightening of your muscles and it can also help in the prevention of injures.
For this exercise you are going to need an exercise band. First of all sit on the floor and straighten the feet in front of you. After that, you need to wrap the exercise band around the bedpost and put the band in top of the feet. Carefully lean backwards until the band is tight.
Next, band your foot backwards, and hold in that position. Count to 5, then rest and repeat 10 more times.
- Toe Pencil Pickups
These exercises are so simple everyone can perform them. All you need to do is to put a pencil on the floor and try to lift it off the floor. Then, hold for 10 seconds and release it. You are going to need about 15 minutes to repeat this exercise 5 times for the both feet.