Feet are a very important part of the body, even though we are often uninformed of this. During any exercise, they are the most hard working body part, due to the fact that they back every motion. Correct care of the feet can help in the prevention against back, hip and knee pain.
Acupressure has been a part of the ancient Chinese medicine for more than 5,000 years. Putting a pressure on particular points on the body helps ease stress, stimulate the function of different organs and treats some health conditions. It works the same as acupuncture, but here we use our fingertips instead of needles. The following 5 exercises will help prevent pain, strengthen your feet and improve your balance!
Warm up your leg muscles prior to starting any exercise. A good way to heat up and relax your feet is toe presses. While standing, slightly bend your knees then grip the floor with your toes. Hold in that position and count to three. Repeat this exercise three times a day doing 10 sets each time.
This can be done by anyone, not just a ballerina. Toe walking strengthens the toe muscles, the muscles around the balls of your feet, and ligaments. It is very basic, stand on your tiptoes and move on for 20 seconds. Then rest 10-15 seconds and walk again 5 more times. For better result, do it twice a day.
The ankles mobility and flexibility are very important. Usually, the overload of the body is a factor for tight and restricted ankle, which results in muscle and joint pain. Also, back, hip, and knee pain can be brought on by tight muscles. Lie on the back and extend one leg overhead. Then, you have to turn clockwise the ankle of the extended leg and count to 10. Switch legs and make a repetition with your other leg.
The target of this exercise are the little foot muscles, which have a responsibility to maintain balance. This workout can help you to tighten your muscles and prevent injuries. You have to sit on the floor, straighten the feet in front of you and wrap an exercise band around the bedpost. Then, put the band on the top of your feet and lean backward in order to tighten up the band. Then, you need to band the foot backward and keep this position for 5 seconds. Make a break, and repeat 10 times more.
Toe Pencil Pickups
This workout is really easy and simple. Place a pencil on the floor and lift it off the floor. Keep it for 10 seconds then you can release it. You need to make 5 repetitions for both feet.