JitendraJitendra asked 2 years ago

Road running foot exercise

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1 Answers
Sanjai BanerjiSanjai Banerji answered 2 years ago
To keep feet strong and healthy:

● Complete a thorough warm-up routine before exercising.
● Wear supportive footwear for day-to-day activities and sports.
● Replace shoes when they are worn down.
● Build up strength and flexibility slowly, to condition feet and ankles.

● Avoid uneven surfaces, especially when running. Try not to run uphill too often.
● Listen to the body and do not overdo activities.
● Prevent any recurrence of injury by resting and receiving appropriate treatment.

Keeping the feet and ankles healthy is always a good idea. The following exercises can help to reduce chances of injury and have been developed to improve flexibility and mobility in the feet.

1. Toe raise, point, and curl

There are three stages to the toe raise, point, and curl. This exercise has three stages and will help to strengthen all parts of the feet and toes.

To do this exercise:
● Sit up straight in a chair with the feet flat on the floor.
● Keeping the toes on the floor, raise the heels. Stop when only the balls of the feet remain on the ground.
● Hold this position for 5 seconds before lowering the heels.
● For the second stage, raise the heel and point the toes so that only the tips of the big and second toes are touching the floor.
● Hold for 5 seconds before lowering.
● For the third stage, raise the heel and curl the toes inward, so that only the tips of the toes are touching the floor. Hold this position for 5 seconds.
● Build flexibility and mobility by repeating each stage 10 times.

2. Toe spread

The toe spread helps with control over toe muscles. The toe spread was developed to improve control over the toe muscles. It can be done on both feet at once, or on alternate feet, depending on comfort.

To do this exercise:
● Sit in a straight-backed chair with the feet gently resting on the floor.
● Spread the toes apart as far as possible without straining. Hold the position for 5 seconds.
● Repeat this motion 10 times.
● Once some strength has been built up, try looping a rubber band around the toes. This will provide resistance and make the exercise more challenging.

3. Marble pickup

The marble pickup was designed to increase strength in the muscles on the underside of the feet and toes.

To do this exercise:
● Take an empty bowl and a bowl of marbles (20 is good to start with) on the floor in front of the feet.
● Using only the toes of one foot, pick up each marble and place it in the empty bowl.
● Repeat, using the other foot. Sit up straight in a chair, with the feet flat on the floor.

4. Sand walking

Walking barefoot on sand is a great way to stretch and strengthen the feet and calves. This is a good exercise in general because sand’s soft texture makes walking more physically demanding.

To do this exercise:
● Head to a beach, sandy surface or even a volleyball court.
● Remove shoes and socks.
● Begin walking for 15 minutes at a time. Increase these distances slowly over time, to avoid overexerting muscles in the feet and calves.

5. Achilles stretch

The Achilles tendon is a cord connecting the heel to the calf muscles. It can strain easily and keeping it strong may help with foot, ankle, or leg pains.

To do this exercise:
● Face a wall and raise the arms, so that the palms rest flat against the wall.
● Place one foot back, keeping the knee straight. Then bend the knee of the opposite leg.
● Keep both heels flat on the floor.
● Push the hips forward, until the Achilles tendon and calf muscles can be felt stretching.
● Hold for 30 seconds before switching sides. Repeat three times on each side.
●For a slightly different stretch, bend the back knee and push the hips forward.