Walking

Exercising your feet on a regular basis not only improves overall foot health, but may also reduce your risk for injury. Walking is the best overall foot exercise. When you walk, you put your foot through its full range of motion, from the time your heel hits the ground, until you lift off with your toes. Moreover, walking is one of the best forms of exercise for your entire body. It improves your cardiovascular health, circulation, muscle tone, and mood. In addition to walking, flexibility and resistance exercises can also help you gain strength and mobility, keeping your feet healthy.

Strengthening of the feet

They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important, and we often forget about them in our daily tasks. But it is because of our feet that are we able to get going, and do what we need to. For those of us fortunate enough to not have any foot problems, or established foot problems, it is an important gesture to take care of them, to ensure good health in the long run.

Whether your feet are over-worked or under-worked, chances are they could benefit from some special attention. Even those who exercise regularly, probably do not spend any time strengthening their feet. Remember, the health of your feet affects the health of the rest of the body as well, especially the ankles, legs, and spine. If the feet aren’t right, the lower extremities aren’t right!

For those who might not have any idea on how a foot-specific exercise might be conducted, there are several workouts that are fairly easy to perform in the comfort of one’s home.

In short, giving the feet a good workout every now and then is important in order to avoid problems such as plantar fasciitis. It’s also important to warm-up or cool-down after running or vigorous walking. Foot exercises may be followed by a good foot massage. This encourages circulation in the feet as well as muscle relaxation.

Stretching the feet

While some exercises are performed routinely, it’s common for many people to be unaware of the importance of stretching the feet. The feet are the foundation of the body, so maintaining the health of the foot, along with strengthening the muscles are crucial for overall health. Exercises that promote balance can establish stability in the body;  this is generally accomplished in just a few minutes each day. One of the stretches that helps to keep the feet strong are heel raises. For these, the heels are raised and lowered, while the feet are hanging over a step. This will not only strengthen the ankle and foot, but the Achilles tendon will benefit too. Rocking back and forth on the balls of the feet, also aids in maintaining balance, and helps to prevent ankle injuries from occurring.

Get Clearance Before Exercising

Typically, the feet will become more flexible from doing proper exercises, which will aid in the general well being of the body. However, it is critical to note that once you have spinal, knee or ankle joint pains, you should not venture to do exercises without getting clearance; you could make things worse. Equally, if you have an injury, or had surgery, it is important to know what you can do, and how much of it. Poor eyesight, hearing, balance and limited flexibility, are factors that would motivate what is given.

Exercising your feet regularly with the proper footwear is a great way to prevent injuries and build strength. It is best to speak with your doctor, physiotherapist, podiatrist to determine an appropriate regimen for your needs. Everyone’s needs and bodies are different, and the activities required to maintain strength in the feet vary from individual to individual. Once you get into a routine of doing regular exercise, you may notice a difference in your feet, and how strong they may become.

If you have any concerns about your feet, contact a podiatrist. We can provide the care you need to keep you pain-free and standing. We are also the gatekeepers to referring to the required specialist to ensure your needs are met.

I wish you all a healthy and holy Christmas! 2019 has been challenging for many of us in varied ways. Start thinking of ways to make your 2020 better, particularly from a health perspective… one footstep at a time!

Your feet mirror your general health . . . cherish them!