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4 exercises to train your feet

4 exercises to train your feet

Training your feet helps your feet to improve, regain or retain their functions. But it also provides a better posture! These 4 simple exercises will keep your feet in great shape!

 

EXERCISE 1: The wave

With this exercise you stimulate the individual control of your toes, the mobility of your metatarsals and stimulating the blood flow.

Starting position:

  • Stand up with both feet grounded on the floor. Relax your feet and let your feet broadly touch the floor.

The exercise:

  • Lift all your toes. Start putting back your little toe on the floor and go all the way down til the big toe is on the floor again. Then lift all the toes again and start the exercise again. You make a kind of wave with your toes!

Tip:

Don't look at your feet, but stand up straight and feel what happens! Make the movements simultaneously with your hands and fingers. They control this movement in a more natural way, so it can help you!


 

EXERCISE 2: One against all

This exercise helps to gain more control over your toes. You learn to move them more individually or to move in pairs.

Starting position:

  • Stand up straight. When you do the exercise seated, make sure your knees are above your ankles.

The exercise:

  • Lift the big toe of both feet, while the lesser toes remain on the floor. Place both big toes on the floor, while simultaneously lifting the other toes. Alternate this constantly. Repeat this exercise 10-12 times. If the exercise doesn’t work immediately, build it up slowly. Try to keep breathing calmly during the exercise.

Tip:

You may not get this exercise done right away. In this case, use your hands to help them. Hold the toes with your fingers where they should stay and then lift the toes that should be raised. Notice that you will need your hands less and less.


 

EXERCISE 3: Pull a towel

This exercise is a very easy-to-perform exercise for your feet. A powerful work-out for the foot arches and flexibility of your foot and the ball of your foot.

Starting position:

  • Stand on a towel that is completely flat on the floor. Stand relaxed with your feet parallel, next to each other.  Make as much contact as possible between the towel and your feet.

The exercise:

Let your heel stand firmly and pull the towel towards you as much as you can with all your toes.  Make your arch under the foot as hollow as possible. Repeat this exercise 3-4 times. Pull the towel flat again every time to start again. Practice each foot separately.

Tip:

Practice makes perfect!


 

EXERCISE 4: Arch training

Training the foot arches is one of the most simple and yet most effective exercises that you can do for your feet during the day. It helps your feet to improve, regain or retain their functions. 

Be aware of 3 foot arches per foot:

  • The foot arch on the inside of the foot
  • The foot arch on the outside of the foot 
  • And the transverse foot arch that runs across the ball of the foot.

Starting position:

  • Stand relaxed with your feet parallel next to each other.  It’s also possible to do this exercise when you sit. In that case, make sure that your ankle and lower leg are in the same line (knees above your ankles).

The exercise:

  • Squeeze the ball of the foot and the heel together, as if your foot becomes shorter. Don’t curl your toes while doing the exercise. At the same time, bring the inside and outside towards each other. Imagine grabbing a golf ball with your foot!
  • Then release the tension. During the exercise, you can put a little more pressure on your toes, but they do not move! Alternate the left and right foot!

Tip:

Sometimes you see little or no movement at the beginning. This isn’t necessarily bad. The movement itself does not have to be large. It's about the pressure that you put on the 3 arches at the same time. And this can take some practice!

 

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