Foot-Strengthening Exercises to Fight Pain: The Podiatrist and YourFeet

foot exercises are important especailly if you wear high heels

Every time you take a step, your foot is hit with unforgiving vibrations that can cause tendinitis, plantar fasciitis, stress fractures, and more — particularly if you wear high heels or participate in foot-stressing activities, like running.
The muscles in your foot play a huge role in how your body absorbs shock.
To start an at-home foot health routine to reduce pain, try these four moves:
• For strength: Short foot. This is a movement so small, To perform the short foot exercise, stand barefoot and contract the arch of your foot by driving your big toes into the ground. It makes the bottom of the foot contract, it pulls your arch up, and fires your hips and abs — just from that one little movement. “Short footing” a few times a day while you’re doing another activity like brushing your teeth, cooking dinner, or waiting for the bus.
• For strength: Stand on one leg. Now that you know the benefits of single-leg training, try it at home by simply standing barefoot on one foot while standing in line or doing chores around the house. For an extra balance challenge that will really fire your feet, close your eyes — it throws off your centre of gravity and makes balancing more challenging.
• For recovery: Stand on golf balls. Golf balls under your feet work the same as foam roller and massage for other parts of your body-hey break up lactic acid to help muscles relax and recover from stress. If standing on the balls is too intense for you, sit in a chair and roll the golf balls under your feet for a light massage. This exercise can be helpful for arch pain, cramps, and foot pain from plantar fasciitis.
• For recovery: Calf stretches. Tight calves put a lot of strain on your feet, which is why The Podiatrist recommends stretching your calves daily. For a simple stretch, face a wall from two to three feet away. Lean into the wall, keeping your heels on the floor and your knees extended, and hold. For a deeper stretch, stand on one leg on a stair, holding a railing for support. Drop your heel, so that it hangs off the step, and push it down with your weight until you feel a stretch in your calf.

Contact The Podiatrist for any of your foot problems.

http://www.thepodiatrist.co.nz

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About Your feet and podiatry with Caron Orelowitz | Registered Podiatrist - Auckland

Caron Orelowitz was born in Johannesburg and emigrated to New Zealand in 1997. She studied Podiatry at The Witwatersrand Technikon and was in private practice in South Africa for a few years, before setting off to ‘the other side of the world’. Auckland Podiatry. Since 1998 she has been helping people of all ages who have problems with their feet, from the elderly, to sports people, and those who just want some TLC for the feet. At present she has 5 practices (with a satellite Diabetes Practice out West Auckland), owns a children’s shoe shop (Scooters in Remuera), and tries to fit in some exercise when time permits. Caron is an active member of Podiatry New Zealand (NZ), and holds the position of Treasurer for the Auckland Branch, as well as representing the Northern Region on the Executive Council. She is registered under HPCAA (Health Practitioner Competency Assurance Act), and is often seen attending (and organizing) Seminars and workshops. Caron has a special interest in Paediatrics and can often be seen on the floor showing children some exercises. ACC registered Discounts for Super Gold Card Holders, members of Grey Power and Green Prescription participants. www.thepodiatrist.co.nz www.yourfeet.co.nz

Posted on March 25, 2013, in Contact a Podiatrist, What is a Podiatrist, Your feet and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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