When it comes to a daily gym routine, it’s easy to overlook a specific workout for your feet. Instead, you focus on the usual suspects: cardio, core and strength, without thinking twice about the health of your foundation. You may think that your feet automatically get a sufficient workout when you focus on these other areas, but is that really the case? Honestly, it depends on how you engage the foot muscles. The impact from prolonged periods of standing, walking and running can take their toll, so when your feet are weak, the rest of the body has to compensate. To help keep your feet strong and healthy, we want to share these three simple exercises with you. We are confident they will give your feet the workout they need!
1. Walking or Running on Sand
Yes, as simple as it sounds, walking/running on sand offers your feet a strong workout (at least 10-15 minutes at a time and increasing as desired). The mild struggle you feel when taking a step are your muscles working to gain traction. It takes greater effort to walk/run on sand than a hard surface, resulting in stronger feet. Moving around in the sand also improves proprioception, leading to better balance and foot position.
2. Short Foot Exercises
This exercise essentially works the core muscles of your foot, helping with stability and structure. When done correctly, it can also help strengthen the arch muscles. One of the strongest benefits of this exercise is that it can be done while waiting for the elevator or sitting at your desk (start building strength by using a hacky sack, as demonstrated in this intrinsic foot muscle strengthening video).
Step 1: Pull all your toes down and in (without having them leave the ground).
Step 2: Contract the arch muscles for 3 seconds and then release.
Step 3: Repeat this 3 times per day (3 days a week).
3. Toe Spreading
This offers great benefits, especially when paired with the other two routines. It improves alignment, posture and stability, while reversing the negative effects of conventional footwear such as bunions. As foot strength increases, your toes may be capable of spreading as easily as your fingers. This can increase blood flow and strengthen the muscle connections in your feet.
Step 1: Place your big toe on the ground.
Step 2: While pressing your big toe into the ground, rotate your heel inward and press your pinky toe into the ground to fan out the rest of the toes (before bringing your heel to the ground).
Step 3: Repeat this 3 times per day (3 days a week).
Including these training tips in your workout routine should put you on the fast track toward a stronger and more balanced foundation. An increase in your foot strength can also help relieve foot pain and lower the risk of injury.
If you would like to read more about ways to strengthen your feet, read our article "7 Exercises to strengthen the feet for optimal stability" to learn more.
You can view the bprimal range of foot health massage accessories here: https://bprimal.com.au/collections/massage-therapy
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The above content is for educational or informational purposes only and is not intended to replace or augment professional medical instruction, diagnosis, or treatment. Read the full Terms and Conditions & Disclaimer here.
