8 Types of Foot Stretching Exercises You Can Do at Home

8 Types of Foot Stretching Exercises You Can Do at Home

8 Types of Foot Stretching Exercises You Can Do at Home

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8 Types of Foot Stretching Exercises You Can Do at Home

Feet can support all your weight when on the move. Including walking, running, and others. Unfortunately, intense activity often makes you unaware that your feet can also be sick and tired. Well, there's no harm in taking time at home to do leg stretches to prevent and overcome foot pain.

Apart from being useful for dealing with leg pain, leg stretching exercises can also prevent you from further injury by keeping your legs strong and supple. This stretch is even beneficial for people who have foot problems related to their disease, such as rheumatoid arthritis or diabetes. No need for special sports equipment to do it, really!

Various types of leg stretches that can be done at home

Before stretching, it's a good idea to consult a doctor or physical therapist who handles you if you are experiencing an injury or have certain diseases such as arthritis or diabetes.

If they have given the green light, let's start this leg stretching exercise at home!

1. Toe raise, point, and curl

8 Types of Foot Stretching Exercises You Can Do at Home

This exercise has three stages and will help you strengthen all parts of your feet and toes.

How to:

  • Sit up straight with your feet flat on the floor.
  • The first step is to hold your toes on the floor and lift your heels until only your toes touch the floor and form your toes like a ball pulling back while lifting your heels.
  • Hold this movement for five seconds, before lowering your heel.
  • The second stage, raise your heels and aim your toes so that only the tips of your toes and index fingers touch the floor.
  • Hold for five seconds, before lowering your heels back.
  • The third stage, keep the heel of the foot touching the floor and raising the toes.
  • Hold this motion for five seconds.
  • Repeat every step ten times.

2. Big toe strecth

8 Types of Foot Stretching Exercises You Can Do at Home

Keep a good distance in your big toe by stretching these three parts. It feels comfortable after your feet are crammed with shoes all day long.

How to:

  • Sit up straight with your feet flat on the floor.
  • Lift your right leg up and place it on your left thigh.
  • Use your fingers gently to stretch one by one your toes up, down, and sideways.
  • Hold stretching movements in each direction for five seconds, and repeat ten times.
  • Repeat this movement on your left foot.

3. Toe splay

8 Types of Foot Stretching Exercises You Can Do at Home

This movement will help you control your leg muscles. How:

  • Sit up straight with your feet resting on the floor.
  • Spread your toes as far as possible without being held back.
  • Hold for five seconds.
  • Repeat this movement ten times.

You can also rotate the rubber band around the toes. This will provide resistance and make training more challenging.

4. Toe curls

8 Types of Foot Stretching Exercises You Can Do at Home

Toe curls builds flexor muscles on the toes and feet, and increases overall leg strength.

The way to do this movement is:

  • Sit straight in a chair, with your feet flat on the floor.
  • Place a small towel under your feet, with a short section facing the foot.
  • Place the tip of the right foot on the short section of the towel. Try holding a towel between your toes and pulling towards you.
  • Repeat this movement five times, before switching to the other foot.

5. Marble pickup

8 Types of Foot Stretching Exercises You Can Do at Home

This movement is done to increase muscle strength in the lower legs and toes.

How to do that is:

Sit straight in the chair, with your feet flat on the floor.

  • Place 20 small marbles and bowls on the floor in front of your feet.
  • Take marbles one by one with your toes and place them in a bowl.
  • Use one foot to take all the marbles that are there.
  • Then, repeat using the other leg.

6. Toe extension

8 Types of Foot Stretching Exercises You Can Do at Home

This movement is useful for preventing or treating plantar fasciitis, a condition that causes pain in the heel when walking, and difficulty lifting the toes.

How to do this movement, namely:

  • Sit straight in a chair, with your feet flat on the floor.
  • Place your left foot on your right thigh.
  • Pull your toes up, towards the ankles. This stretch must be felt along the bottom of the foot and heel.
  • Hold the movement for ten seconds.
  • Massage your ankles during stretching will help reduce tension and pain.
  • Repeat this movement ten times on each leg.

7. Tennis ball roll

8 Types of Foot Stretching Exercises You Can Do at Home

Rolling a tennis ball under your feet can help relieve pain in the arch and reduce the pain associated with plantar fasciitis.

How to do this movement, namely:

  • Sit straight in a chair, with your feet flat on the floor.
  • Place a tennis ball or other small hard ball, under the floor next to your foot.
  • Put one foot on the ball and roll the ball around you, the ball must be massaged under the foot.
  • Continue the movement for 2 minutes, then repeat on the other leg.

If you don't have the right ball, you can use a frozen water bottle.

8. Achilles stretch

8 Types of Foot Stretching Exercises You Can Do at Home

How to do this movement, namely:

  • Stand up against the wall, lift your arms and stick your palms on the wall.
  • Put your right foot back, and hold it so that the knee stays straight.
  • Then bend your left knee, hold it so that the heel stays on the floor.
  • Push your hips forward.
  • Hold the movement for 30 seconds before switching to the other foot.
  • Repeat three times for each leg.

You can do any stretching exercises for as many as three days every week or every day to get the desired benefits.

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