When the muscles of the feet weaken, can cause hip, knee, and back pain. People that are physically inactive do not stretch their feet enough, which might lead to weak and shortened muscles.
You should stretch the feet every morning to relieve the pain. That improve your body posture, mobility, and balance.
Five most effective exercises that will help you stretch the feet and relieve pain in the body:
It will realign the legs and hips and strengthen the muscles in the feet.
You should sit on the ground, with the left knee bend, and the right leg straight, wrap an exercise band around a chair. Put the other end of the band on the top of your right foot, while the left foot remains under it.
After that bring the toes towards the head, and hold. Make 10 repetitions, and switch the legs.
This exercise strengthens the toe muscles, the muscles around the balls of the feet, and the ligaments. Walk forward for 20 seconds while standing on the tiptoes, with the feet straight.
Than walk for 20 more seconds with the toes outwards, and 20 seconds with the feet turned inwards. Have a 10-second break, and repeat 4 times.
Curl Your Toes
It will help you boost muscle strength and the dexterity of the feet.
You need to sit on a chair, put a towel on the ground, place the feet on it, and crumple the towel with the toes. Make 5-10 times to boost blood flow. Next, place the feet on the towel, take it with the right foot, and hold for 10 seconds. Repeat the same with the left foot, and make 5 repetitions.
This exercise will help you strengthen the toes and improve body balance, by aligning the tendons in the calves and adjusting the ankle joints.
In front of you place a chair and than raise the left leg, while standing straight, and bend the knee of the right leg a bit. You need to lift and lower the right heel, with the foot being aligned with the leg. Do it 10 times, and then switch legs.
Tight ankles cause pain, so this exercise will help you to boost the flexibility and mobility of the ankles.
You need to lie on the back, bend the knees and keep them flat on the floor. You should bring the right knee near the chest, hug it, and start doing circles with the right ankle.
After that point the toes to reach a twelve o’clock position, and outwards to reach six o’clock. Do 5-10 circles in one direction, repeat once more in the opposite direction, and then do this once again with the left ankle. Do it in 5 sets.
Doing this these simple exercises won’t take more than 20 minutes daily. Practice them 2-3- times a week, and you will soon experience significant improvements.