The best exercises for graceful foot arch

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

These simple exercises are especially useful for girls. By doing them regularly, you can easily change from comfortable ballet flats to sexy stilettos.

Pulling the sock

Everything is simple here: stretch your feet and hold them in tension for a few seconds. This exercise can be performed while standing, sitting or lying down. So do it as often as possible.

Get up on your toes

One of the simplest exercises that strengthens not only the feet, but also the shins and ankles. It should be repeated 20 times in three sets. The nice thing about this exercise is that you can do it anywhere. For example, when you are standing at a bus stop.

Walking on tiptoe

An extended version of the previous exercise. You can do it at home and on the way to work. To strengthen the muscles of the foot, it is recommended to walk for 5-7 minutes a day on toes on a hard surface. You can enhance the effect by walking on the outside and inside of the foot alternately for 1 minute.

We roll a roller on the floor

This exercise improves blood circulation, mobility and strength in the foot. You can use a bottle or, for example, a bottle of hairspray as a roller. Roll it with a little effort, as if you were rolling out dough. It is enough to perform 50 movements from yourself and to yourself with each leg.

Draw circles

Extend the foot and draw 10 clockwise and 10 counterclockwise circles with the toes. When you're done, change your leg. The exercise is performed in two approaches. It improves blood circulation and relaxes the tendons that tighten when walking in heels. If you feel a slight burning sensation in the joints, then you have received sufficient stress.

We swing the feet

Get a wide elastic band or elastic bandage from the pharmacy. Pull it over your toes and work your feet in and out. It is enough to complete three approaches, 10 times with each leg.

Then wrap the elastic around both legs. Shift your weight onto your heels and try to spread your feet to the sides, stretching the rubber. Do this 15 times. This is how you train the outside of your foot. In order to use the inner surface, the feet must be crossed and the exercise performed in the same way.

We train balance

Scatter small items such as buttons on the floor and pick them up with your toes. Place in a glass or box, and do it while standing.

Stretching the tendons (advanced)

This exercise is done last. Stretch your feet in the bathroom and put on warm socks. Place your toes and part of your foot in the gap under the furniture and try to stretch your knees. Be careful and avoid painful sensations. The exercise is performed five times with each leg, then with both legs together.

Another option: sit on a mat or sofa with your legs tucked under you. The feet should be extended and laid with an instep downward. Keep your knees and heels together. Resting your hands on the sofa, begin to lean back, stretching the insteps of both feet. Proceed slowly and carefully so as not to accidentally damage the ligaments.

Do the exercises you like, but don't overdo it. Remember: healthy feet are an easy gait.