Exercises for Better Foot Health
Whether you go to the gym or you prefer to stay at home, if you work out regularly, you know that certain exercises benefit specific parts of your body‚ sit ups for your abdominal muscles, push-ups for your chest and arms, etc. But what about your feet? Are you giving them the attention they deserve? Here are some recommendations for improved foot and ankle health and fitness:
Remember to always stretch before any exercise. It's the best way to prevent cramps! Sitting or standing, to prepare to exercise your feet and lower legs, first lift your heels and put weight on the balls of the feet, then roll back onto the heels and lift the toes. Circle the feet in both directions. Roll to the outsides of the feet, and to the insides. Repeat the motions until your muscles feel relaxed and ready to work.
Without question, walking is the best overall exercise for your feet, ankles, and lower legs. With every step, you put your foot through its full range of motion. Even better, walking is one of the best forms of exercise for your entire body, improving cardiovascular health and benefiting circulation, muscle tone, and mood.
Add some gentle yoga or tai chi to your exercise routine. Both of these Eastern fitness modalities offer improved balance and flexibility, which can minimize the risk of foot and ankle injuries from falls.
Increase strength with resistance exercises. Invest in an inexpensive resistance band. Make a loop and hold one end in your hand as you slip the other around your foot, then point and flex your ankle 10 times. Repeat 3 times on each leg. Sitting in a chair or standing up, slip the loop around both ankles, then gently move your legs away from each other. Repeat for 3 sets of 10.
When you've finished exercising, reward yourself with a foot soak. Add some good-smelling essential oils or Epsom salts to the water for extra comfort.
Are you feeling up to exercise? If not, or if you have any concerns about the health and well being of your feet, ankles, or lower legs, it's time to visit the podiatrist.
Contact James C. Ricketti, DPM and let us address all your foot and ankle needs. Our board-certified podiatrist will tailor treatments based on your individual needs and with our state-of-the-art diagnostic and treatment options, we’ll help you get back on your feet in no time! Call our office today at 609-587-1674 to make an appointment at our conveniently located Hamilton, NJ office.