Exercises to strengthen the foot muscles
One cause of many foot problems or abnormalities in foot alignment is that the foot muscles have weakened. As a result of always wearing shoes and insufficient or repetitive movement, some muscles can become weakened or inactive. Performing foot exercises can contribute to: the general health of the foot, improving its function, and helping to reduce and prevent problems.
Exercises for the small foot muscles
This exercise works the muscles of the arch of the foot. In the short foot exercise, you try to lift the arch of the foot by pulling the ball of your big toe towards your heel. You do this using the strength of the arch of the foot, without tensing the toe muscles or turning the ankle outwards.
Toe spread-out exercise
In the ‘toe spread out’ exercise, you lift your toes and then spread them as wide as possible.
Let’s go! Hold this position for 5 seconds, for about 3 minutes per foot. Start by doing this whilst sitting down until your coordination is good. Once you’ve got the hang of it, stand up, first on both legs and then on one leg. Then try slowly lifting your heels and slowly lowering them again whilst keeping your toes spread apart.
Strengthening the ankles
Stand with your feet pointing straight ahead and, if necessary, hold on to something for balance.
Strengthening the inner and outer ankle muscles
Take an elastic band, wrap it around the forefoot and apply resistance to the band towards the inside of the foot by pulling the band inwards with your hand. Tip: you can also attach the band to something.
