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Exercises to improve foot strength – VnExpress


Leg exercises can help reduce symptoms of pain and improve flexibility and range of motion in the foot.

Many people experience foot or ankle pain at some point. Certain exercises that stretch the muscles of the foot and ankle can help improve flexibility and increase range of motion in the foot.

Here are simple foot exercises that can be easily done at home every day:

Lift toes and curls

This exercise will help strengthen the entire foot and toes.

Doing: Sit up straight in a chair, placing your feet on the floor. Rest your toes on the floor, raise your toes, heels touching the floor. Hold this position for 5 seconds before lowering your toes. Bend your toes, raising your heels so that only the tips of your toes touch the floor. Hold this position for 5 seconds before lowering.

Repeat each movement over 10 times.

Roll the ball with your feet

Rolling a ball (golf ball, tennis ball) under the foot can help relieve arch discomfort and relieve pain from plantar fasciitis.

Doing: Sit upright in a chair, placing your feet on the floor. Place a small, firm ball on the floor. Place one foot on the ball and move it around, pressing down as hard as possible. Perform the movement continuously for 2 minutes, then use the other leg.

If you don’t have a ball, you can use a cold water bottle instead.

Foot ball rolling helps reduce discomfort and pain from plantar fasciitis Photo: Freepik

Big toe stretch

Movement in the thumb is also important. The exercise below works to stretch and relieve pain in the toes with tight shoes.

Doing: Sit upright in a chair, placing your feet on the floor. Place left leg on right thigh. Use your fingers to gently pull the big toe up, down, and to the side. Hold the big toe in each position for 5 seconds. Repeat this movement 10 times before switching to the other leg.

Spread toe

Performing toe spread exercises can improve control of the toe muscles. Especially this exercise can be done on both legs at the same time or separately depending on which way you find more comfortable.

Doing: Sit in a chair with your back straight, feet flat on the floor. Spread your toes out as far as you can, but avoid straining. Hold this position for 5 seconds. Repeat this movement 10 times. When you get used to the intensity of the exercise, you can wrap an elastic band around your toes to increase the difficulty of the exercise.

Use your feet to pick things up

Using your feet to pick things up from the ground can help strengthen the muscles on the underside of your feet and toes.

Doing: Sit upright in a chair, placing your feet on the floor. Place a bowl containing about 20 marbles next to an empty bowl on the floor. Use your toes to pick up each marble and place it in the empty bowl. Repeat this exercise using the other leg.

Walking on the sand

Walking barefoot in the sand is also a great way to stretch and strengthen your feet and calves. This is a great exercise for the feet because the soft texture of the sand makes walking more demanding.

Doing: Prepare a sand field or an empty sandbar. Take off your shoes/sandals, walk barefoot in the sand for as long as possible. Try to increase the intensity slowly to avoid overworking the muscles in your feet and calves.

Roll your toes

Toe flexion/rolling strengthens the flexors of the toes and feet and improves overall foot strength.

Doing: Sit up straight in a chair, place your feet on the floor, with a clean, soft towel underneath. Place your toes on the towel, try to grasp the towel between your toes and pull it towards you and release. Repeat 5 times before switching to the other leg. To increase the difficulty of the exercise, try placing an object on the opposite end of the towel.

Achilles tendon stretching exercise

The Achilles tendon is the tendon that connects the heel to the calf. This exercise can help relieve pain in the ankle or foot.

Doing: Hold your hands against the wall, stand with your back, feet about 30cm away from the wall. Take one leg back, keeping the knee straight. Then, bend the knee of the opposite leg. Push your hips forward until you feel a stretch in the Achilles tendon and calf muscles. Hold for 30 seconds before switching sides.

Repeat three times for each side. Note that while performing, both hands remain in place on the wall.

Bao Bao (Follow Medical News Today)

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