Exercising your feet regularly not only improves your overall foot health, but can also reduce your risk of injury.
Before you walk or do any other exercise, take a few minutes to march in place as a warm-up. Then try some of the quick exercises below to stretch and strengthen your foot muscles. Then hit the road, starting slowly if this is your first time exercising in a while.
Warm up
To exercise your foot before trying other exercises, try this:
one. Sit in a chair with your feet flat on the floor.
two. Raise your left leg so your foot is off the ground and use your big toe to circle in the air, moving clockwise, for 15 to 20 rotations.
3. Reverse direction and make another 15 to 20 circles, this time counterclockwise.
Four. Repeat with the right foot.
Foot sole stretch
To stretch the muscles on the soles of your feet and toes:
one. Stand with your feet together.
two. Step back with your left leg so that your heel is elevated and your toes are pressed into the ground. You should feel the muscles on the soles of your feet gently pull.
3. Hold for 20 to 30 seconds.
Four. Repeat with the right foot.
Top of the foot stretch
To stretch the muscles on the tops of your feet and toes:
one. Stand with your feet together.
two. Working one foot at a time, lift your heel and curl your toes down, pressing the tops of your toes into the ground. You should feel the muscles on the tops of your feet and the front of your ankles being gently stretched.
3. Hold for 20 to 30 seconds.
Four. Repeat with the other foot.
Calf and Achilles tendon stretch (runner’s stretch)
To stretch the Achilles tendon:
one. Stand an arm’s length from a wall, pressing your hands against it and keeping your feet together.
two. Step back with your left leg, slightly bending your right knee and keeping your left heel on the ground. He should feel a stretch along his calf to his ankle. Hold for 20 to 30 seconds.
3. Repeat with the right leg.
Seated Hamstring Stretch
Tight muscles on the back of your thighs can put pressure on your calves and, in turn, your ankles and feet. To stretch the hamstrings:
one. Find a stable chair that doesn’t have wheels and sit with your knees bent and your feet flat on the floor.
two. Extend your right leg straight out in front of you, with your right heel flat on the floor and your toes pointed toward the ceiling.
3. Lean forward at the hip, placing your hands on your left thigh for support.
Four. Repeat with the left leg.
Strengthening exercise for the ankles.
You can practice a simple exercise to increase ankle strength that mimics the movement of your foot when you press the gas or clutch in a car:
one. Sit in a chair with your feet flat on the floor, pointing straight ahead.
two. Raise your left leg. Hold the ends of an exercise band and place the center of the band under the ball of your foot.
3. Slowly press against the exercise band, as if you were stepping on the accelerator of your car, and hold for a few seconds. You should feel a stretch across the top of your foot. Then let go.
Four. Repeat 10 to 15 times.
5. Repeat with the right leg.
Calf Strengthening Exercise
To strengthen your calves:
one. Wearing sneakers or shoes, stand with both feet flat. Raise your heels, shifting your weight onto the balls of your feet. Then lower your heels.
two. Repeat 10 times. Pause. Perform five sets of 10 repetitions daily.
After two weeks, if your feet are strong and injury-free, you can increase the intensity by performing the same set of exercises but standing on only one foot at a time. Rest the other foot gently on the back of your ankle. Support the back of a chair or table for stability.
Image: Mladen Zivkovic/Getty Images
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