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Foot muscles stability exercises strengthen physiotherapy practice Berlin Mitte Christian Marsch

5 exercises to strengthen the foot muscles

Our feet accompany us throughout our lives and carry us over countless kilometers. Good shoes and relaxation are not enough to keep the ankles and foot muscles fit in the long term. With strong and healthy feet, you prevent injuries and promote good posture, which is particularly noticeable in old age.

With 5 simple exercises, you not only strengthen the muscles in your feet, but also increase the mobility and coordination of your entire body.

1. Claw the toes

One exercise that you can do anywhere and inconspicuously is toe clawing. All you have to do is clench your toes and relax them again. This gymnastic unit can be performed barefoot or in shoes – sitting, standing or with the foot raised.

2. The heel lift for more stretch

As a child, you often stood on tiptoe, for example to get a better view or to get to the shelves that were too high. As an adult you are less likely to find yourself in this position. Lifting your heels and shifting your weight to the toes strengthens the foot muscles. If standing on tiptoe is easy for you, you can challenge yourself by lifting one leg while standing on tiptoe and trying to balance. You will find that after a while your feet will feel stronger.

Exercises in the foot muscles strengthen stability Physiotherapy Practice Berlin Mitte Christian Marsch
Exercises in the foot muscles strengthen stability Physiotherapy Practice Berlin Mitte Christian Marsch

3. Walking exercises to strengthen the foot muscles

What parents prohibited back then can now finally be allowed. Walking on the outer or inner edge of the foot should by no means become a habit, but if you perform these gaits consciously, your balance will be strengthened and your body will thank you with better posture . If you don’t want to walk extra for it, you can alternately shift your weight to the outer and inner edge of your foot while standing when cooking, brushing your teeth or at the bus stop.

Exercises strengthen foot muscles Stability Physiotherapy Practice Berlin Mitte Christian Marsch
Exercises strengthen foot muscles Stability Physiotherapy Practice Berlin Mitte Christian Marsch

4. Spread the toes to promote blood circulation

Some people can spread their toes just fine without using their hands. If you can do this, this exercise can be easily integrated into your everyday life, because your toes can also be spread and relaxed in the shoe. If you find this difficult, it is advisable to use your hands to help and gently pull your toes apart. It’s a good idea to not only stretch your toes sideways, but also up and down. This unit is good for the transverse arch and promotes blood circulation, which can be felt as a slight tingling or pulling sensation. Your feet will feel noticeably relaxed immediately after the exercise.

Strengthening of the foot muscles Exercises Physiotherapy Practice Berlin Mitte Christian Marsch
Strengthening of the foot muscles Exercises Physiotherapy Practice Berlin Mitte Christian Marsch

5. Gymnastics with a massage roller for the foot muscles

The Massage Roller is a dream for your feet. It stimulates the reflex zones of your feet and has a holistic calming effect. As you move your feet back and forth on the scooter, some pressure points on your soles are activated so the touch can be felt all the way to your head. At the beginning it is recommended not to step too hard so that your feet are not overtaxed. Roll in a way that feels good and comfortable for you. By loosening tense and tired foot muscles, pain is also relieved.

Stability exercises strengthen foot muscles Physiotherapy Practice Berlin Mitte Christian Marsch
Stability exercises strengthen foot muscles Physiotherapy Practice Berlin Mitte Christian Marsch

Foot gymnastics is one of the most uncomplicated movement units, as it can be easily integrated into everyday life. The movements can soon become a habit and you can pamper your feet and body anytime, anywhere, for as long and as often as is good for you.

Foot musculature exercises strengthen physiotherapy practice Berlin Mitte Christian Marsch
Foot musculature exercises strengthen physiotherapy practice Berlin Mitte Christian Marsch