How to strengthen the muscles of the feet at home
Having strong and flexible feet is very important not only to boost performance in athletes and sportsmen but also to prevent injuries, improve circulation and muscle function in general
Wear shoes for many hours a day it keeps the enclosed extremities, compressed and virtually no stimuli. For this reason, it is essential to avoid weakness and stiffness stretching exercises and strengthening of the numerous muscles of the feet.
- 1 Why is it important to have strong feet?
- 2 Benefits to strengthen the muscles of the feet
- 3 Shaped feet help improve training
- 4 Exercises to strengthen your feet
Why is it important to have strong feet?
Often, the feet often become forgotten when fortifying and train the body. However, they contain numerous muscles, ligaments, and tendons that provide mobility to the entire limb, including fingers. That’s why, like all muscles, require their exercise and stimulation to exploit its potential, prevent all injuries, endure stress and prevent atrophy.
A clear example is the Achilles tendon, which is located on the back of the ankle and is responsible for setting the calf muscles to the heel bone. It is also essential for any activity that involves walking or running. Strengthen the tendon can help greatly to prevent or recover from tendinitis or Achilles tendinitis.
By practicing some simple exercises can strengthen the extensors of the fingers, the twins, the anterior and posterior tibial, which allow extension and flexion of the foot. This gives mobility and balance to the body in general and is of great value especially for athletes who generate a lot of pressure and stress on the limbs.
Benefits to strengthen the muscles of the feet
- Improves performance physical runners, dancers and athletes in general
- Reduces the risk of injury
- Prevent muscle atrophy and weaken
- Improves balance
- Promotes circulation
- Improves efficiency and technique when running
- Develops the ability to drive
- Collaborates in the process of adaptation to minimalism
Shaped feet help improve training
To enhance or improve training techniques and performance when running, the feet play a leading role. Heavily loaded, provide dynamic stability and propulsion involved in the landing and momentum, so, working them intensely, you can go further and get tired less.
Strengthen the muscles of the feet also increases the strength in the ankles and legs, improves coordination and efficiency and effectiveness in the race, assuming higher performance at the same effort.
Giving more power to feet, legs and ankles accelerates muscle recovery, reduces the risk of joint discomfort, helps rehabilitate and develop injuries and works directly on improving running technique and gain speed.
Exercises to strengthen your feet
Exercises to train and relax the feet is simple and does not require much time or large equipment. It is possible to work at home with everyday items like a pencil, a ball or a towel.
Exercise 1: Curl your fingers
- Remove your shoes. It can be done standing or remaining seated position.
- Place both feet on the floor and keep still and ankles well entrenched throughout the exercise.
- Pressing his fingers against the floor for 3/4 seconds and relax.
- Perform 10 repetitions.
Exercise 2: Swinging
- Start the exercise by placing the weight on the toes.
- Balancing the body shifting weight from the tips to the heels.
- Repeat movement between 5 and 10 times.
Exercise 3: Zooming a towel
- Sit in a comfortable position and accommodate your feet on a small towel.
- Pick up the towel with your toes and bring it to oneself.
- Back to extend performing a counter-movement.
- Repeat 3 or 4 times.
Exercise 4: Raise a pencil
- Remain seated with your feet flat on the floor and your back straight.
- Place a pencil or pen on the floor.
- Pick the right toes, hold for a few seconds and then release.
- Do the same with the other foot.
- Do 10 repetitions on each foot.
(May alternate pencils of different thicknesses).
Exercise 5: Treading a tennis ball
- Or sit in a comfortable position, standing to maintain a good balance.
- Place a tennis ball under the sole of the right foot.
- Support the foot on the ball and slide throughout its length.
- Change standing and alternate them in the exercise for 3 or 4 repetitions.
Exercise 6: Walking on tiptoes
- Stand with your feet apart and place your weight on the tips of these.
- Tiptoe for 15 seconds.
- Take short steps and taking care of the balance.
- Rest 15 seconds and repeat the exercise.
- Perform 4 times.
After performing the exercises it is very important to stretch the muscles worked to help relax them and contribute to their flexibility. With the help of hands, it is necessary to push the toes up and down, allowing them to stretch. Also, it is essential to rotate your ankles in both directions for joint care.
The main objective of these exercises is to improve the tone and elasticity of the muscles of the feet, to help stimulate, improve their performance and be able to move to the body.