Foot gymnastics

05/09/2024

Here are nine exercises that you can easily do at home.

EXERCISE 1

Start by standing up straight and finding your balance. Shift your weight onto your heels and then slowly curl your toes downwards. Repeat this ten times to strengthen your foot muscles and prevent possible cramps.

EXERSCISE 2

Place one foot on a towel that is lying on the floor. Grab the towel with your toes and slowly pull it towards you. Repeat this movement five times and then switch to the other foot. To increase the intensity, you can place a book or any other heavy object on the towel.

EXERSCISE 3

Take a seat on a chair and, with the sole of one foot, massage the shin of the other leg, rubbing back and forth from the knee to the ankle. Repeat this 20 times to release tension in the shin area and improve foot mobility.

EXERCISE 4

Roll a ball back and forth under the ball of your foot for about two minutes to massage the bottom of the foot. This exercise can help relieve cramps, calf pain, and tension in the arch of your foot.

EXERCISE 5

Lie on the floor and place one leg on a cushion that is about level with your calf. Rotate your foot ten times clockwise and then ten times anti-clockwise. Repeat this with your other foot.

EXERCISE 6

Start in the same position as in exercise 5 and imagine that your big toe is a pencil. "Write" the numbers from one to ten with your toe. Try this with both feet.

EXERCISE 7

From the starting position of exercise 5, hold your foot vertically (toes up, heel down). Bend your ankle by moving the toes towards you and then in the opposite direction. Repeat this ten times.