Foot problems or painful sensations are quite common, so much so that it seems to affect up to 90% of people, with different nuances and at various stages of life.
They can have different origins and motivations but one thing is certain: neglecting them means running the risk that they turn into more serious situations or generate pain in the neck and back as well.
Among the parts of the foot most prone to injuries and pain are the tendons, especially among athletes. To avoid or avert these events as much as possible, it is important to carry out targeted exercises that strengthen them in advance.
to bones and other supporting structures.
One of the most important is the Achilles tendon, which connects the calf muscles to the heel bone. This tendon is the largest and most solid of all those in the human body and is essential for walking and running.
Why is injured
Unfortunately, he is often the victim of injuries, especially among runners because almost all the effort of running is generated by the Achilles tendon, which in standard situations is able to move up to three times the person's body weight.
Also favorite targets are children and adolescents, since the Achilles tendon acquires its maximum strength around 18-20 years, while before it is still growing. The most common injury to the Achilles tendon, but also to other tendons of the foot , is paratendinitis.
, stronger and more stable, it is essential to train them consistently and in all directions. For this, a full workout aimed at this purpose should contain forward, backward, right and left foot movements.
Tendons, like muscles, activate an adaptive response if they are subjected to a stimulus or a stressful situation.
This means that in order to strengthen a tendon it is necessary to expose it to a certain degree of stress in order to trigger a reaction that strengthens it. Although this is the basic indication, however, it is not always enough to follow it for a tendon to really strengthen. If this is not the case and you feel pain while exercising, it may be necessary to stop.
If not, proactively performing exercises to strengthen the feet and ankles can help prevent injuries, although it is always essential to consult with your doctor before starting them.
To improve things it is also useful to perform plyometric exercises to increase the vertical jump.
, but they can also improve athletic performance. According to an article published in the Journal of Sports Sciences, for example, strengthening the muscles of the toes can improve overall leg power during activities such as side jumping and sprinting.
Frequency of execution
Perform 10 repetitions of each exercise below, doing up to three sets in a row. Include these exercises to strengthen your feet and ankles in your workout routine three to five days a week.
.Lifting the pencil
- Sit in a chair and place a pencil horizontally in front of your foot.
- Curl your toes and pick up the pencil.
- Hold the pencil with your toes for 3-5 seconds, then relax.
- Repeat on the opposite side.
Walk on tiptoe
- Stand on tiptoe.
- Walk forward for 20 seconds.
- Rest for a moment and then repeat the execution three times.
Walking on the heels
- Stand up and lift the front of your feet off the ground to stand on your heels.
- Walk on your heels for 20 seconds.
- Rest for a moment, then repeat the execution three times.
Calf Raises
- Stand near a sturdy surface to maintain balance.
- Keeping your knees straight, lift yourself up onto your toes.
- Hold the position for two to three seconds, then slowly lower yourself.
To make this exercise more difficult, you can perform it on one leg at a time or standing on the edge of a step, starting with the heels at the bottom of the step.
Another alternative is to hold two dumbbells in your hands while performing standing calf raises.
Collect marbles
- Sit in a chair with your feet flat on the ground.
- Place 20 marbles on the ground near your foot.
- Place a small bowl on the opposite side of the foot.
- Pick up one marble at a time with your toes.
- Put the marbles in the bowl.
- Repeat three times.
It is also useful to perform specific exercises to improve balance.
