Healthy Feet: Foot Strength and Foot Mobility Exercises

Hey guys! So foot health is certainly
something that’s on our minds and at SoleFit, although we feel very strongly
that orthotics and corrective shoes can be a very important part of a treatment
plan, we do sometimes find that this can come at the expense of our long-term
foot health when it’s not used properly. So this video will hopefully give a
little bit of guidance on how to ensure that our feet stay strong and engaged in
the long term. And when you’re thinking about doing these exercises, try to
picture your 80 year old self walking pain-free confidently and
barefoot down a nice beach somewhere warm! And don’t be fooled by the simplicity of
some of these exercises, because even five minutes a day can make a huge
difference towards a better long-term you! It’s so important for our
feet to move in the way that they’re meant to move and undo some of the
damage from sitting all day and wearing those ‘less than ideal’ shoes is
imperative towards our long-term foot health. One of the best ways to release
the muscles on the bottom of your feet is to use a rolling object to massage out
the bottom of your foot. So roll in all directions and or press and apply weight
in various spots, sitting or standing depending on your tolerance. Now ideally
aim for about one to three minutes on each side. You can easily do this one
while reading watching television or sitting in front of the computer, so
really no excuse to not find some time in your day to do this one! Many of the
major muscles that control our feet are located in our lower leg so use a
massage stick or even just your hands on the back, inner, outer, front of your lower
leg. Again aim for one to three minutes on each side. We tend to wear shoes that
are too tight around the toes so to undo some of the damage, try interlacing your
fingers between your toes and gently move back and forth. Try
for 15 to 30 seconds on each side, especially on days when you’ve worn less
than ideally fitted footwear. Although they’re so far away from our head that
we tend to forget about them way down there, our feet are super important in everything
from propelling us forward to even providing a splinting effect that
protects our bones from vibration. One of the best exercises that we’ve found to
strengthen some of the arch stabilizing muscles of our feet is an exercise
called Short Foot. So stand with both feet on
the ground but focus on one foot at a time. Try to make sure you have a nice
tripod between the base of your big toe, the base of your fifth toe, and your heel.
Now if you have a hallux valgus, that is your big toe is angled towards your
lesser toes, consider using something like Correct Toes, athletic tape, or other
toe spacers to properly align that big toe. Now press your big toe into the
floor and hold for 10 to 15 seconds and ideally three to five repetitions on
this per side. Now for some added difficulty, try to do this exercise
standing on one foot followed by adding in a slight squatting bend at the knees.
We’re humans and as such we’re designed to be barefoot. As soon as we put on
shoes, orthotics, or any other coverings on our feet, we block the thousands of
highly sensitive nerves on the bottom of our feet from really being able to do
their job. Let pain ultimately be your guide but
try being barefoot around the house, on variable surfaces, standing on one foot
while you’re cooking or brushing your teeth, or really anywhere. Doing varied
movements in our bare feet not only works on foot strength but also goes a
long way towards improving our balance. For those that aren’t used to being
barefoot, even five minutes of barefoot time can be a great place to start and
probably the easiest way to get our feet stronger!
So be careful with some of these exercises, especially the strengthening
exercises because even though they’re great for our feet, they’re also engaging
some of these foot muscles that aren’t really used to being used. Thanks so much
for listening guys, we’d love to hear back from you if you have any questions
or comments and be sure to subscribe to our YouTube page to keep on top of any
new videos that we have coming out!

2 Replies to “Healthy Feet: Foot Strength and Foot Mobility Exercises”

  1. Wow, thank you for your videos! While recovering from a serious foot injury this has given me hope to keep moving forward to gain back health and mobility.

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