Not only athletes have foot issues or injuries. Foot problems are a growing epidemic in all ages. So why not begin your training with where it all begins?
Stretch it out
You may start your routine with Dynamic Stretches that warm up the major muscle groups. Add dynamic stretches that will stretch and warm up your feet will make your training more effective and decrease the risk of soreness and injury.
Some simple foot stretches that will benefit your workout are :
Towel / Strap Stretch
Sit on the floor with your legs straight in front of you. Take a towel or stretching strap and place it around your toes. Easily pull the towel or strap towards you. Hold for 15 to 30 seconds, then release. Do three sets.
Stand with your toes on a step, your heels off the edge. Slowly lower your heels down, hold for 10 to 15 seconds, then lift your heels to starting position. Repeat five to 10 times. This is great for plantar fasciitis. If the movement is too much for both feet at once, do one foot at a time.
Sit in a chair, with feet on the floor, and spread your toes apart (just like you would your fingers). Hold for a few seconds, then release. Repeat 10 times.
Stand with feet about hip width. Step one foot back, making sure your feet are parallel, and have a bend in the front knee. Start rolling on the back foot, from the ball of the foot and pressing the heel to the floor.
All you need is a tennis ball.
A tennis ball is a simple and great fitness tool for many body parts and will do wonders for your feet. Whether you have an injury, high arches, flat feet, bunions or calluses, tennis ball exercises for feet provide an easy, inexpensive self-maintenance tool for healthy feet.
Rolling the foot with a tennis ball provides a self-controlled massage and stretch for the bottom of the foot. Have a seat and place the tennis ball under the ball of your foot. Gently apply as much pressure as you can tolerate to push the ball into the floor. Begin rolling the ball to your heel and back towards your toes. Roll the ball for 30 seconds and switch to the other foot. Perform the rolling massage tennis ball exercise two to four days per week to prevent foot-related injuries.
Maximizing the flexibility of the muscles and tendons within your foot, ankle and lower leg is essential for optimal foot strength and function... Place the tennis ball placed against a wall. Start by placing the ball of one foot on top of the tennis ball with your heel flat on the floor. Slowly lean your upper body into the wall to increase the stretch felt in the foot, ankle and lower leg. Hold the stretch for three slow breaths and switch feet.
Spot pressure exercises simply focus on any adhesions within the muscles of the bottom of the foot... Place the tennis ball under the ball of your foot and firmly press your foot into the ball for 10 seconds in different locations. Start with the area near the base of your toes, gradually working the ball towards your heel.
Advanced Standing Massage
The standing massage exercise is an advanced version of the rolling massage. You can apply more pressure to increase the intensity of the exercise by applying bodyweight into the ball… Place the tennis ball under one foot while standing, using a wall to steady yourself if needed. Apply as much pressure as you can tolerate. Roll the ball back and forth from your toes to heel for 30 seconds and switch feet.
Add these simple exercises to your routine and say hello to Happy Feet!