7 foot exercises to do at home

, glutes: when you train you think about many muscle groups and different parts of the body. But you hardly ever remember to exercise your feet. Yet even the lower extremities need to be kept in training. Keeping your feet strong and flexible can help reduce foot and ankle pain, relieve muscle soreness, improve overall foot health and stay active. This is why it is important to include foot exercises. in your fitness routine.

, running, standing erect, allow the blood to rise towards the heart. They then influence the structure of the vertebral column and, thanks to the presence of numerous nerve endings connected to the rest of the body, they transmit to the brain an infinite quantity of impulses concerning balance, direction of travel and the characteristics of the ground. For all these reasons it is worth learning a series of foot exercises.

allow the muscles to provide better support and protection for the foot as a whole.

You can perform these gentle stretching and strengthening exercises three days a week or even daily if you want to increase the range of motion, strength, health and vitality of your foot.
If your feet and ankles are very sore, if you have injuries or if you have arthritis or diabetes, consult your doctor or physical therapist before starting any of these foot exercises. Depending on your needs, your doctor can add other exercises or remove some.

There are also targeted exercises to strengthen the hips.

and the feet themselves.

1. Sit in a chair with your back straight and your feet flat on the floor. Keep your toes flat on the ground and lift your heels until only your toes touch the ground. Maintain the position for five seconds.
2. Then point the toes so that only the ends of the longest toes touch the ground. Maintain the position for another five seconds.
3. Finally, keep your heel off the ground and roll your toes so that your toes touch the ground. Maintain the position for another five seconds. Repeat each position 10 times

, which causes heel pain.

Sit in a chair with your back straight and your feet flat on the floor.
Lift one foot and place it on the opposite thigh.
Grab your toes with one hand and pull them towards your ankle until you feel a stretch along the bottom of the foot and into the heel cord.
Massage the arch of the foot with the other hand during the stretch.
Maintain the position for 10 seconds. Repeat 10 times on each foot.

on the floor in front of you so that the short end is at your feet.
Place the toes of one foot on the end of the towel and wrinkle the toes to pull the towel towards you. Repeat five times with each foot.

You can increase the difficulty of this exercise by placing a small weight (such as a can of soup) at the end of the towel.

and treat plantar fasciitis.

Sit in a chair with your back straight and your feet flat on the floor.
Place a tennis ball on the floor near your feet.
Place your foot on top of the tennis ball and roll it, massaging the bottom of the foot.
Increase or decrease pressure as needed.
Roll for two minutes on each foot.

Training weak ankles with specific exercises is also helpful.