Why should I train my feet?
Not all people have healthy arches. There are congenital and acquired foot deformities such as flat feet and fallen arches. To prevent or treat these, orthopedists usually rely on foot exercises in addition to orthotics. These deformities are often caused by shoes, because they influence the natural course of movement.
For the next step, we recommend a soft grass surface on which you run slowly for a few minutes once or twice a week - so you can coast on the grass after tempo training on the track, for example. Be sure to land on the ball of your foot to take advantage of the anatomical cushioning properties of the arch of your foot.
When towel-clapping, move the toe muscles in a way they are almost never used in everyday movements.Place a small towel on the floor and place one foot on it. Now grab the towel with your toes and release. Do three sets of 10 repetitions with each foot.
You can make the heel lift more difficult if you are standing on one leg or on a step.
Raise your heels as far as you can. Then slowly lower them back down. Do three sets of 10 repetitions. Increase the difficulty by lifting the heels from a step or standing on one leg.
Step stretching also strengthens your Achilles tendon and lower calf muscles.Find a stair step or rise and stand on it with the tops of your feet. Lower your heels and return to the starting position. Do three sets of 10 repetitions.
You form a kind of dome with your foot to form the foot bridge.Place your foot on the floor and pull your toes toward your heel. Toes and heel continue to touch the floor so that you form a kind of dome with your foot. Do three sets of 10 repetitions each.
Single leg jump
During the one-leg jump, try to remain as stable as possible in your upper body during the jump and landing.Stand on your left leg and raise your right knee to hip height. Jump forward and back again, then diagonally to the left and back again, to the side and back. Do 12 repetitions of this, then switch sides. Tip: Land as softly as possible.
When pulling away, do not perform the movements as quickly as possible, but in a controlled manner.Stand on a mat or low step with your left foot on the floor. At the same time, lift the right knee and the heel of the left foot. Then lower the left heel back down in a controlled manner. Do 10 repetitions of this exercise and then switch sides.
In the Lifting exercise, the big toe is on the ground when the four little toes are lifted, and vice versa.You stand upright, feet hip-width apart, toes pointing forward. Now lift the right big toe and at the same time press the other toes to the floor. Lower the big toe back to the floor and now lift the four small toes while keeping the big toe down. Perform three sets of 15 repetitions per foot.
Try it when you are free. It is so useful. Watelves will protect your health all the way.