Foot exercises: Surprising ways to improve balance, health – and longevity
The foot is crucial to all forms of movement.
Our feet are literally the foundation for any movement we might make.
We’re always channeling force through our feet - they’re also crucial to balance.
There are hundreds of thousands of sensory receptors in each foot - avoid clumpy shoes which may stop them from being able to feel anything.
Go barefoot as much as possible - when at home, there’s no reason to be wearing slippers or socks. Even socks can restrict your toes. It has to be a gradual process, so that all your ligaments, tendons and joints can adapt.
Warm up exercise: piano toes - raising toes off the floor one by one, then setting them back down individually.
Doing this toe exercise a couple of minutes every day, you could see a difference in weeks.
Big toes: any weakness can lead to knee, hip and back pain.
When you’re walking the big toe is where you push off, so problems here will affect the rest of your body.
One way to build strength is to sit on a chair and lift your big toe as far as you can with your index and middle finger.
Then, without moving any other muscles, press down with your toe while lifting with your fingers, so that nothing is moving yet both your toe and fingers are trying to.
Hold for seven or eight seconds, relax and repeat four or five times.
Improve ankle mobility: ankle cars (controlled articular rotations)
Sitting down with one leg out in front of you, then keeping the leg immobile while slowly rotating the foot through its full range of motion, five times clockwise, then five times anti-clockwise, before repeating with the other leg.
Strengthen soles and arches:
a little rise that starts with you standing in front of a ballet barre or desk, the tops of your hands resting lightly on it, elbows by your sides, feet hip-distance apart. Then raise your heels and slowly roll up on to your toes, then back down again. “What you want to feel instead of a lift and lower,” she says, “is more of a peel up and then a slow peel back down, using the middle of your foot as well as the front and the back. It really helps if you can spread your toes, too.”
Exercise: towel scrunch – standing barefoot on a tea towel or similar, use your toes to pull it all under the sole of your foot, then to push it back out again.
Be kind to your feet, consider massage: massage balls – about the size of tennis balls, – that you can roll or press against aching muscles, or roll between the ground and the sole of your foot.
Why do so many of us neglect our feet, when they are crucial to all forms of movement? The foot phenomenon: simple, surprising ways to improve your balance, health – and longevity
I enjoyed Phil’s article about his experience to stop neglecting his feet and improve, so that he can aim for one hundred years of quality living. His writing style offers an educational look into his journey, with a sense of humor.
If you, dear reader, want support on your journey toward aging well, and addressing your balance and movement patterns to reduce pain, and gain strength - reach out. There is no charge for a quick assessment. If my trainer cannot help you for some reason, we’ll let you know.
Clients typically range from ages 55 to 95. Whether recovering from surgery, a sports injury, or the need to adapt and strengthen for continued independent living, we’re here to help. Yours, Marky
One of the most surprising things I experienced while working with my trainer was how much tension had accumulated in my legs and feet. I was clueness that I was walking around with tight muscles. Sure, the massages helped, but the support regarding how to repattern your movements, to become aware of how you walk, and your posture, can make the long-term difference in your health. Reach out - I’ll connect you to have a brief introduction assessment, no charge.
If we deploy our talents on helping others, we see that folks do improve, and strive toward meaningful outcomes for their health. Regards, Marky