FEET STRENGTHENING EXERCISES IN 2023
1. Toe lifts
This exercise can strengthen your feet and improve your balance.
Here’s how you can do this exercise:
- Stand with your feet about hip-width apart, keep your back straight and look forward.
- Lift your toes up off the ground.
- Hold the pose for one to two seconds.
- Continue breathing.
- Lower your toes.
- Repeat six times, and do three sets a day.
2. Alternate heel lifts
The purpose of this exercise is to strengthen the calf muscles that support your ankles.
Here’s how you can do this exercise:
- Stand with your feet about hip-width apart, look forward, and make sure your back is straight.
- You can also take the support of a wall or counter for balance only.
- Slowly raise your left heel off the floor, while bending the knee and keeping the other leg straight.
- Hold the pose for one to two seconds.
- Slowly lower your heel to the floor.
- Do the same with the right leg as well.
- Repeat six times, and do three sets a day.
3. Alternate foot lift on heels
This exercise is quite similar to a toe raise, but in this case, you need to lift your foot. This exercise helps you to work on your foot muscles, without the risk of injury. The aim of this exercise is to strengthen the tibialis anterior or the muscle in front of the shin.
Here’s how you can do this exercise:
- Begin with standing on your feet, and look forward.
- Raise your left toe (not heel), and hold for two to three seconds. While lifting, transfer the weight on your heel.
- Then slowly lower back onto your feet.
- Do the same with the other leg.
- Repeat six times, and do three sets a day.
4. Relevè
This exercise is designed to strengthen your knee and calf. If you feel any pain, then stop doing the exercise immediately.
Here’s how you can do this exercise:
- Ensure the surface is stable, so that it’s easy to maintain balance.
- Stand on your feet, shoulder-width apart, and keep your knees straight.
- Raise both your heels off the floor, as far as you can go, pushing your whole body up.
- Slowly return to the floor
- Repeat six times, and do three sets a day.
