4. RESISTANCE – BAND
Those small muscles in your feet are essential for the balance of your body. This exercise will help you walk without pain. For this, you will need one exercise band.
First, sit on the floor and straighten out your legs in front of you. Then, wrap one side of the exercise band around a chair or a bedpost and the other side on the top of your feet. While you are in a sitting position, slide back until you feel some tension in the band. Flex your food backwards and hold it for 5 repetitions, release and then repeat the exercise for 10 repetitions.
5. TOE-PENCIL-GRASP
This is a very simple exercise where you have to take a pen or a pencil with your toes and hold it for ten seconds. By doing this exercise, you will improves your toes and it can be easily performed almost everywhere. Practice this exercise 2-3 times a week, 5 times with each foot.
6. FOOT MASSAGE
Move a tennis ball slowly around your right foot, starting by placing the ball under the second toe. Move for around 1-3 minutes, and then do the same foot massage with the other foot.
7. STRETCHING THE HEEL TENDONS WITH THE HELP OF YOUR KNEE
Turn towards a wall in a standing position. Place the right leg in front of you and bend the right knee a little bit. Start moving your hips towards the wall while you keep both of your heels steady on the ground. Hold here for about half a minute, and then relax for another half a minute. Repeat twice, and change the leg.
8. TOE STRETCHING
While sitting on a chair with the left leg on your right thigh, grab your toes with the right hand and shake them as shaking hands with someone. Then, stretch your toes to the side for 10 seconds. Do this 3 times, and change the foot.
9. HEELS
Sit on the ground and extend your right leg in front of you, while the left one is under your thigh. Start bending forwards, grab your toes and make slow movements to press them in opposite directions. Remain here for about half a minute, and repeat twice with each leg.
10. UPWARD STRETCHING OF THE LEGS AND THE TOES
Lie down on your back and stretch your legs in front of you. Lift one leg in the air using a towel, straighten the knee, and carefully pull the towel towards your head. Do not exaggerate to prevent possible injury. Stay here for 20-30 seconds and repeat once again. Do the same thing with the opposite leg.
Note: If you experience a persistent knee, back or hip pain or if you have extreme posture or balance issues you need to consult a doctor before you start with any of these exercises. If you find these exercises too strenuous, try some other exercises that will apply the pressure on different parts of your feet.
The following video will give you a detailed guide how to perform these exercises.
Now you probably know how important is to take care of your feet and that the achy pain can be easily removed with seconds. All you need to do is do these exercises and watch how your posture and balance improves and your pain vanishes.