Feet are a very important part of the body, even though we are often unaware of this. During any physical activity, they are the most hard working body part, because they back every movement. Proper care of the feet can help in the prevention against back, hip and knee pain.
This can be done by anyone not necessarily a ballerina. Toe walking strengthens the toe muscles, the muscles around the balls of your feet, and ligaments. It is very simple, stand on your tiptoes and move forward for 20 seconds. Then rest 10-15 seconds and walk again 5 more times. For better outcome, do it twice a day.
- Ankle circles
The ankles mobility and flexibility are of great importance. Usually, the overload of the body is a reason for tight and restricted ankle, which results in muscle and joint pain. Also, back, hip, and knee pain can be caused by tight muscles.
Lie on the back and extend one leg overhead. Then, you need to rotate clockwise the ankle of the extended leg and count to 10. Switch legs and make a repetition with your other leg.
- Resisted Flexion
The target of this exercise is the small foot muscles, which have a responsibility to maintain balance.
This exercise can help you to tighten your muscles and prevent the injuries.
You need to sit on the floor, straighten the feet in front of you and wrap an exercise band around the bedpost. Then, put the band on the top of your feet and lean backward in order to tighten the band.
Then, you need to band the foot backward and keep this position for 5 seconds. Make a break, and repeat 10 times more.
- Toe Pencil Pickups
This exercise is very simple and easy. Place a pencil on the floor and lift it off the floor. Keep it for 10 seconds then you can release it. You need to make 5 repetitions for both feet