What are the best exercises for foot health?

At some point, many people feel foot and ankle pain. This can be relieved by strengthening your feet. It will also improve your flexibility and overall health.

Regular exercise and stretching of the feet and ankles will help to ensure the muscles provide the best support. These exercises can also improve the range of motion and help keep people active.

Many foot exercises can be done at home with minimal equipment. These exercises can be done at home or in the gym.

Exercises to improve flexibility and mobility

The following exercises can increase the flexibility and mobility of the feet.

Toe raise, point and curl

The exercise consists of three stages that will strengthen the toes and feet.

This is how to do it:

1. Place your feet flat on the ground and sit straight up in a chair.
2. Keep your toes flat on the ground, and then raise your heels. When the soles of your feet touch the ground, stop.
3. For 5 seconds, hold this position before you lower your heels.
4. The second stage is to raise your heels and point your toes so that the tops of the big and the second toes touch the floor.
5. Keep holding for five seconds, then lower.
6. To move to the third stage, lift your heels and curl your toes so that the tips of your toes touch the floor. This position should be held for five seconds.
7. Repeat each stage 10 times to increase flexibility and mobility.

Big toe stretch

It is important to keep the big toe moving in a wide range. This exercise is also three-staged to relieve the pain and stretch the toes caused by wearing tight shoes.

This is how to do it:

1. Place your feet flat on the ground and sit straight up in a chair.
2. Place the left foot on the right thigh.
3. Use your fingers to gently stretch the big tip of the toe upward, downward, and to one side.
4. For five seconds, keep the big toe in each place.
5. Do this 10 times more before moving to the next foot.

Strength Exercises

These exercises will help increase the strength of your feet.

Toe splay

Toe splay exercises can help improve your control of the toe muscles. They can either do it on one or both feet, depending on their preference.

This is how to do it:

1. Place your feet on the ground and sit in a straight-backed chair.
2. Without straining, spread your toes as far apart as you can. This position should be held for five seconds.
3. This motion can be repeated 10 times.
4. After a person has gained strength, they may be able to wrap a rubber band around their toes. This will give resistance and make it more difficult.

Toe curls

Toe curls increase strength by strengthening the feet and flexor muscles.

This is how to do it:

1. Place your feet flat on the ground and sit straight up in a chair.
2. Place a small towel on the ground in front of your body. The shorter side should face your feet.
3. Place one of your toes on the towel’s shorter side. Grab the towel between your toes and pull it towards you. You can repeat this five times before moving on to the next foot.
4. You can make the exercise more difficult by weighing the towel on the other end with an object.

Marble pickup

The marble pickup can help increase the strength of the muscles under the toes and feet.

This is how to do it:

1. Place your feet flat on the ground and sit straight up in a chair.
2. Place a bowl with 20 marbles in front of your feet.
3. Pick up each marble using only one foot.
4. You can repeat the exercise with your other foot.