Foot and ankle injuries are among the most common problems athletes and individuals face. However, exercises focused on these parts of the body can strengthen them and improve flexibility. Stretches and even walking are good examples.
Consistent exercise will strengthen and support your feet and ankles and increase their range of motion. It’s all about staying active for extended periods without feeling pain. At https://us.biaxol.com/, you can find various supplements to help you build muscle stamina and improve your resistance to injuries.
This article will discuss five exercises to maintain healthy feet and ankles. Keep reading!
Toe Curls
It doesn’t sound like much, but curls help keep your feet flexible and strong. They also build up the flexor muscles of the toes and feet, leading to overall strength.
This exercise is easy to do. From a sitting position, ensure your back is straight in the chair with toy feet flat on the floor then lay a small towel in front of you, with the short side facing your feet, then put the toes of one foot on the short side of the towel.
Use between your toes to grasp the twirl and pull it toward your body. Repeat this exercise 3 to 5 times on the same foot before switching to the other foot. If you want something stiffer, use an on the on the other side of the towel.
Toe Raise Pointing & Curl
This exercise engages and strengthens every part of your feet and toes. You can also include it in your pre-workout routine.
To start, sit straight in a chair with your feet and toes flat on the floor. Raise the heels and stop when the balls of the feet are left on the ground. Try and hold this position for five seconds before stopping.
The second part of this exercise involves raising the heels and pointing the toes, leaving your big and second toes touching the floor. Hold this position for five seconds before lowering.
For the third part, raise your heels and curl the toes inward, with only the tips touching the floor, and hold the position for five seconds. Do 8 to 10 reps to improve your strength and flexibility.
Big Toe Stretch
The big toe stretch improves the range of motion. It has three parts designed to help you stretch and reduce pain, especially after wearing tight shoes.
To perform, sit upright in a chair with your feet flat on the floor, then place your left foot to rest on your right thigh. With your fingers, gently stretch your big toe up, down, and to the side, leaving the toe in each position for around 5 seconds.
Do ten reps before switching to the other foot
The Achilles Stretch
Your Achilles tendon is a cord connecting your heel to your calf muscles. It can strain easily in some cases, but with exercise, it can stay strong.
To perform the Achilles stretch, face a wall and raise your arms with your plane resting flat against the wall. Take a step back on a foot with your knee straight.
Now, bend the opposite knee with your heels flat on the floor, then push your hips forward until you feel your Achilles tendon and calf muscles stretching. Hold this position for 30 seconds before switching sides. Repeat two to three times on each side.
Sand/Beach Walking
If you can’t head to the beach or lack enough sand to walk on, you can walk barefoot in your yard or at the park. It’s a great way to stretch and strengthen your feet and calves, and the soft sands make it physically challenging.
Use the beach or somewhere with sand. Remove your shoes and socks, then walk for as long as possible. To make it more challenging, slowly increase the distance to engage the muscles in your feet.
Conclusion
Keeping your deer and ankles strong and healthy will serve you well in the long run. These exercises will help you improve fitness for more strenuous workouts, ease existing discomfort, and reduce the risk of injuries.
Whether you have a condition or not, you can’t ignore your foot and ankles. Warm up with these exercises before starting your routine or engaging in sports.
For your general routine, you can incorporate a good supplement from Biaxol. Whether your goal is muscle mass increase, quicker recovery times, enhanced stamina, or something else, always consult with a healthcare professional first.