Our feet are the most used and abused part of our body. Our feet are our foundation; they are built for energy propulsion and shock absorption of the entire body. Yet we give them so little attention. As we all get back to our fitness programs, take care of your feet so you can achieve your goals. What Is It?
Training the feet means strengthening and creating mobility of the toes, arch and ankle through exercises such as spreading the toes, flexing and pointing the foot, toe curls and picking up objects with your feet. Watch small children and notice how their toes are constantly moving. Without training, we lose mobility and strength in our feet. The foot loses its ability to function appropriately. Train your feet by using tools such as marbles, sticks and tennis balls to build strength and flexibility.
Training your feet and lower leg muscles is important when building strength for any standing exercise. Lack of proper foot and/or arch strength and flexibility can contribute to fallen arches, ankle, knee, hip and back problems, pain and injury.
Who Would Like It?
Everyone can benefit from exercising the feet and ankles, no matter your age.
Who Wouldn't Like It?
If you have a foot and/or ankle injury, consult a health care provider regarding the best exercises for you.
The Sweat Factor
Training your feet is not as easy as it sounds.
It isn't as hard as running a marathon, but depending on how de-conditioned your feet are, you will get quite a workout.
First, you need to be barefoot. Get your toes and ankles moving. The ability to spread the toes and feel comfortable with a toe separator (used in pedicures) between your toes may cause you to sweat. If your feet are sensitive, sit down when you do the exercises so you can monitor the pressure you use.
The Klutz Factor
Foot training exercises can make anyone feel like a klutz. One of my favourite exercises is to stand with equal weight on the ball of your foot and the heel; then lift your big toe without lifting the other four toes. Then reverse it and lift your four toes without lifting the big toes. Many of us won't be able to move our toes because our feet have lost function by being locked up in shoes. Using your feet to pick up sticks will challenge co-ordination and strength.
Gear Needed
Good tools for training your feet include small towels, flat bands (stretchy big elastics, used in yoga etc.), sticks and toe separators. Try putting a towel on the floor: scrunch it up using your toes, then pick it up and throw it in the laundry basket. Foot rollers, foot massagers, even tennis balls can give your feet relief. You can also purchase foot-care packages with exercise charts. One of my faves is the book, Fantastic Feet and Foot Fitness Kit by Aliesa George.
How Much Does It Cost?
Most foot fitness training products are inexpensive -- many items can be found at dollar stores. Get a bag of marbles, pedicure toe separators and wooden sticks for a dollar or less. The Fantastic Feet and Foot Fitness Kit costs US$30 plus shipping at centerworks.com.
Bottom Line
Taking care of your feet will pay off, and the care fits easily into your life, anywhere and anytime. Get moving.
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