As our society continues to promote exercise as a necessity for a healthy lifestyle, the areas of our body that keep us upright in the first place are often the most neglected. Adequately warming up your feet and exercising them properly has been studied and observed to lessen the likelihood of injuring them. In this article, five easy but effective movements will be explained.
1: The Warm Up
This exercise should serve as the precursor to any physical activity you plan on carrying out, such as walking, jogging, or lifting weights. To perform it, your feet should be flat on the floor whilst being seated. Raise one of your legs and move it in a circular motion for around fifteen rotations in one direction. Keep it raised and repeat the fifteen rotations in the other direction. Repeat the process with your other leg.
2: Stretching the Soles
To do this, stand with your feet touching. With one leg, take a half-step back (your heel should be raised with your toes pressing firmly into the floor). The muscles at the bottom of your foot should be contracting, with you feeling a slight pull. Hold this position for around 25 seconds and repeat the process with the other leg.
3: Stretching the Top
Whilst still standing, bring your feet together. With one foot, elevate your heel. Fold your toes downward, with the top of your toes exerting force onto the floor. The muscles at the front of your ankle and the top of your feet should be experiencing a pulling sensation. Hold this position for around 25 seconds and repeat the process with the other leg.
4: The Runner’s Stretch
This exercise is aimed at limbering up the Achilles tendon. Position yourself standing up at arm’s length facing a wall. Press against the wall with your hands and with your feet touching. Take a step back with your right leg and ever-so-slightly bend the knee of the left, keeping the right heel firmly on the ground. A pulling sensation should be felt from your ankle to your calf. Hold this position for around 25 seconds, and repeat the process with the other leg.
5: The Hamstring Stretch
This stretch reduces tight muscles at the back of your thighs and subsequently avoids injuring your ankles and feet. To carry it out, sit on a sturdy chair (without wheels) with your knees at a right angle to the floor. Keep your feet firmly flat. Straighten one knee with the leg’s heel exerting force onto the floor and the toes facing upwards. Pivot your upper body forward from your hip, with your hands on the thigh of the leg with the bent knee. Hold this position for around 25 seconds, and repeat the process with the other leg.
These exercises should be carried out regularly, especially before any exercise. If your body seems to get used to them, try holding each pose for a longer period.
Whilst physical exercise has proven to affect your overall health, taking care of your health through routine check-ups, regular screenings and effective diagnosis is also essential. If you would like information about our health screening, contact us today on +356 21221355, +356 9985 2404 or send an email on info@clinipath.com.mt.
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