9 Steps to Fit Feet

9 STEPS FOR FIT FEET

If you don’t exercise your feet regularly, they'll be less resistant to injury and wont be as strong and flexible as they should be for exercise, or just everyday activity. Whenever its safe, try going barefoot. Its a natural workout for feet, especially if you walk on the sand. The fine grains also help remove rough skin and calluses.
In addition to barefoot strolls, try the following foot fitness routine. The first six are good for women who suffer from foot or toe cramps and hammer toes (contracted joints that bulge and affect balance and comfort). All but the Achilles-Tendon Stretch can be done while sitting down.

1. TOE STRETCHES Raise your heels, keeping just balls of feet and toes on the floor, and hold five seconds, then curl your toes under, holding for five seconds. Repeat 10 times.

2. TOE SQUEEZES Place small corks between your toes. Squeeze and hold for five seconds. Release. Do this 10 times.

3. TOE PULLS Put a thick rubber band around all five toes and spread them; hold five seconds. Relax. Repeat 10 times. The resistance provided by the rubber band will help strengthen the toes.

4. BIG TOE PULLS Starting with feet slightly apart, place a thick rubber band around both big toes and pull the toes in opposite directions, toward the smaller toes on the same foot. Hold for five seconds, Relax. Repeat 10 times.

5. TOWEL CURLS Place a small towel on the floor and use your toes to curl it toward you. To increase the resistance, put a weight on the end of the towel. Relax. Repeat exercise 5 times with each foot.

6. MARBLE PICKUP Place 20 marbles on the floor. Using your toes, pick up one marble at a time and put it in a small bowl. Pick up all 20 marbles. Then repeat with the other foot. In addition to helping the toes, this will also help relieve pain in the ball of the foot caused by high arches or wearing too-tight shoes.

7. GOLF BALL ROLLS to massage your feet and relieve arch strain or foot cramps, roll a golf ball under the ball of your foot for two minutes. Repeat with the other foot.

8. ALPHABET FOOT ROLLS To stretch, strengthen and increase flexibility in your ankles and feet, sit with legs crossed at the knees and, using the foot of the crossed leg, "draw" each letter of the alphabet in the air. Repeat with the other foot.

9. ACHILES-TENDON STRETCHES Stand with the balls of the feet on one stair, heels hanging over the back of the stair. (This can also be done off the back of an aerobics step.) While holding on to the railing, gently press your heels toward the floor without bouncing. Hold five seconds. Release and raise heels to starting position. Repeat 10 times. Do this exercise two or three times a day. This exercise will help to prevent turned ankles and sprains by strengthening and stretching the heel cords.

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