10 Exercises For Strengthening The Feet At Home

10 exercises for strengthening the feet at home

 

Foot problems today are very relevant for both children and adults. They can be inherited, but often the health of the feet is also affected by our daily habits. Without strengthening and caring for the feet on a daily basis, not only can foot problems develop, but the posture and the body as a whole are affected. In addition, summer is a time when we start to think more about the aesthetic appearance of the feet. How to take care of foot health and well-being at home?

Foot health from a child's feet

For children, the shape of the feet develops gradually - as the child grows, bones grow, muscles and ligaments strengthen. A small child's feet when the child starts to stand and walk are usually flat. Up to six to seven years, the arches of the feet are formed, the correct posture is formed. Child's feet are not a small version of an adult - they grow and develop, change shape and function until growth stops in late adolescence. Concerns about flat feet arise when the biomechanics of the feet and legs cause symptoms, pain and dysfunction. Insufficient strengthening of the musculoskeletal system in early childhood or excessive strain on the feet during sports, improper footwear can cause foot pain. In turn, early diagnosis and treatment of the feet can delay the development of deformities later in life, the doctor emphasizes.

Causes of foot problems in adulthood

For adults, especially in middle age, the causes of foot problems can be many and varied, the doctor explains. Lifestyle, working conditions, overweight, hereditary factors, aging changes in the body, as well as diseases can affect changes in the shape of the feet, decreased mobility in the joints of the feet, pain and inflammation. Over the years, the musculoskeletal system relaxes, the arches of the feet collapse, the joints of the feet become unstable and the risk of deformations increases.

 

Foot health problems can be temporary, transient or acute or admitted chronic. Acute problems can be, for example, pain, swelling, limited movement, inflammation, for example, caused by physical overload, wearing uncomfortable shoes, injuries, fractures. In such cases, the problem is eliminated by receiving appropriate treatment and following the doctor's recommendations.

 

It is more difficult if foot deformities have developed as a result of the disease, for example in the case of rheumatological disease or after a stroke. Then the treatment is complex and the most important goal is to prevent deformity, improve gait and quality of life.

 

Must be treated immediately!

In both acute and chronic foot problems, they affect mobility. During the course, the sore foot is spared or completely relieved, thus changing the muscle load on one side of the body, which can cause muscle tension, postural changes and pain in other parts of the body, such as the knees and back.

 

Early visits to rehabilitation specialists, treatment of foot problems can delay the emergence of other health problems. If a person starts therapeutic exercise after several months of injury, the muscles are already atrophied and it will take longer to regenerate. The coordination of movements changes, the fear of moving creates additional stress.

 

The most common mistake - stillness in everyday life

Everyday, many people do not think about the health of their feet, admits a specialist. Often the foot joints are not exercised at all and remain stiff over time. It is the inactivity of the joints of the feet and toes that causes the muscles and tendons to shorten. Later, microtraumas occur at the tendon attachment sites because the ligaments and tendons are inelastic. Horns, growths, calcifications are formed at the tendon attachment sites. They irritate the surrounding tissues and cause pain.

 

Walk barefoot!

With the onset of summer, it is important to allow your feet to "breathe", relieving them from uncomfortable shoes and walking barefoot. In addition, it can be done anywhere - at home, on the meadow, on the beach! There are so many nerve end-receptors in the foot that perceive irritation - new positive sensations that are carried to the brain. The body will react - the immunity will be strengthened, the arches, ligaments, muscles of the feet will be strengthened, thus the health of the feet will improve.

 

Taking care of foot health at home

Foot exercises at home are recommended for both children and adults.

 

Exercise 1. Take a seat. First move your toes up and down, bend and bend your feet in the joints, then round out and in. If you feel stiffness, help with your hand by moving each finger.

 

Exercise 2 - self-massage of the feet. Take a seat. With your fingers squeeze across the foot - longitudinal and transverse arch, check that the foot is not painful, squeeze it with your thumbs.

 

Exercise 3 with a ball. Take a seat. Put your feet on the ball, roll back and forth, round. Press on the ball, hold for a few seconds, tense and relax the muscles.

 

Exercise 4. From a sitting or standing position, lift your toes, then to your heels, then to the outside and then to the inside.

 

Exercise 5. Perform sitting or standing. Fold the toes, grasp the cloth, then straighten.

 

Exercise 6. Performs upright. Walk on the toes eight steps forward, then repeat on the heels, outer edges and inner edges.

 

Exercise 7. From an upright position, lift your toes 20 times.

 

Exercise 8. Stand on one leg, the other raised bent in front, stand for 30 seconds, then do the same with the other leg.

 

Exercise 9. Lean against the table, place one leg back on a full foot and stretch the caviar muscle for 20 seconds, then change legs. The same exercise can be performed sitting - wrap the exercise rubber around the foot and stretch it to yourself for 20 seconds.

 

Exercise 10. Sitting in a longitudinal seat (legs straightened in front), bend your feet, pulling your toes down and holding for 20 seconds.

 

Important! If you have joint arthritis, it is recommended to exercise in non-weight-bearing positions - lying down or sitting.

 

Advice for parents of children

It is important to monitor the health of the child's feet from an early age, the doctor emphasizes. There are foot problems that can be inherited and passed down from generation to generation, such as flat feet. So if parents have problems with their feet, their children's feet should be checked early in life. Many foot issues can be well managed with early intervention. If you are worried about your child's flat feet, or if you have noticed an awkward style of walking or running, or if your child is complaining of pain or cramps, you should seek professional help to diagnose and treat the source of the pain.

 

Tip for foot beauty

The beauty consultant emphasizes that the beauty of the feet goes hand in hand with their health, so we should not forget about the exercise and care of the feet on a daily basis. You should not afflict your feet with uncomfortable shoes - it will be detrimental not only to the appearance and health of your feet, but also to your overall well-being.

 

Don't forget to take care of the skin of your feet! In summer, it becomes drier, so it needs additional care and hydration, using foot cream every evening after a shower. However, once every two weeks, it is recommended to use a suitable, moderately abrasive foot scrub to exfoliate dead skin.