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3 exercises to strengthen your feet

3 exercises to strengthen your feet

Posted 19 Nov '20

Our feet are the foundation for the entire body. The 26 bones in each foot work like a suspension bridge and they fit together like a puzzle ring, so it's important that our feet have enough strength to tolerate our activity levels.

You can strengthen these hard working parts of your body in the following ways:

ARCH RAISES

Sit up straight in a chair. Place your foot flat on the floor. Keeping your toes straight, tighten the muscles through the sole of your foot. Your arch should raise a little. Ensure you do not curl your toes under.

You should be able to see your toenails throughout this exercise. Hold this position.

Tip: Perform 10 in a row 3 times each side.

STANDING HEEL RAISES WITH WEIGHT

Stand up straight holding a weight in one hand. Keeping your gaze directly ahead and your knee straight, rise up onto the ball of your foot. Ensure you keep your core, buttocks and thigh muscles activated to help control this movement. Slowly lower your heel back to the floor and repeat.

Tip: Perform 10 in a row 3 times each side, increasing small weight increments when the weight becomes easy.

SEATED HEEL RAISES WITH WEIGHT

Sit with a weighted object on your thigh. Raise up and down on to your toes, controlling the movement back to the start position.

Tip: Perform 10 in a row 3 times each side, increasing small weight increments when this becomes easy.


Want to know more about how you can manage your heel pain? Talk to one of our Brisbane podiatrists, or Download our FREE eBook here - 5 Ways to Heal your Heel Pain. 



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