If your feet muscles become weaker they can cause a lot of pain in your knees, back and hips. People who are not active physically and are not stretching their feet regularly, are prone to this muscle weakening and these types of pain.
In order to easily get rid of the pain you should stretch your feet in the morning when you get up. With this simple stretch you will be able to improve your balance, mobility and body posture as well.
This is why we have created a list of the best 5 exercises to relieve from the pain by simple feet stretches!
1. Toe Walking
You can easily strengthen your toe muscles by toe waling, the muscles that surround your feet balls and your ligaments will strengthen from this exercise as well. At fisrt you can start by walking 20 seconds forward, but you should walk on your tiptoes, and try to keep your feet straight.
Then for 20 more seconds walk with the feet turned inwards, and for 20 more seconds with your toes outwards. Then you can take a short break for 15 seconds and then you can do 4 more repetitions.
2. Tibialis Anterior
With this simple exercise you will be able to strengthen your feet muscles, and realign your hips and legs as well.
Sit on the ground, then bend one of the knees and keep the other one straight, then you should use a workout band and wrap it around the chair. Then the other end of the band should be placed on the top of your foot on the straight knee, and the other knee is under, just like in the video.
Then you should bring your toe to your head and hold that position for a while. Make 10 reps of the exercise, and then you can do it with the other leg as well.
3. Heel Raises
The heel raise exercise will easily strengthen your toe muscles, also improve your balance by simple aligning of the tendons in your calves, and also will adjust your ankle joint.
Get a chair and put it in front of you. Then you can raise your right leg while you keep your body straight, and you can bend the left knee slightly. Then you can lower and lift the left heel, while your foot is aligned with your leg. Do 10 reps of the exercise, and then you can do it with the other leg as well.
4. Curl Your Toes
Doing this simple exercise will increase the dexterity and strength of your feet muscles.
Put a towel on the ground in front of you, while you are sitting on a chair, then try to crumple the towel with your toes. To boost your blood flow do 5 to 10 reps. Then you can try to lift the towel with one of your feet, and hold it for about 10 seconds in the air, repeat with the other leg as well. Do 5 reps with each leg.
5. Ankle Circles
Knee, back and hip pain is very likely to be caused from tight ankles, therefore it would be wise to do some exercises that will increase the mobility and flexibility of your ankles.
Bend your knees while lied on your back, and keep your feet on the ground flat. Bring one of your knees up towards your chest, hug your knee and then start doing circular movements with your ankle.
Then try to point 12 o’clock with your toes, and then try to reach 6 o’clock by pointing outwards. Do 5 to 10 circles in each direction, then do another repetition in the other direction, then you can switch with your other ankle as well. Do 5 sets of the exercise!
If you preform these exercises on daily basis for more than 20 minutes you will quickly see an improvement and positive changes, and after 2 or 3 weeks you will feel amazing!