It all starts from the ground up. Your feet might not seem like significant contributors to your overall health. However, when it comes to the external aspects of your body, there is no harder working parts than your feet. They keep you moving and if you take proper care of them by strengthening them and wearing proper footwear, your feet will help prevent back, knee, and hip pain.
5 Exercises to Strengthen Your Feet, Help Prevent Pain, and Improve Your Balance
1. Toe Presses
Like any body part, the feet need to have their muscles warmed up properly before engaging in exercise. Toe presses are a great, low impact warm up for your feet. The movement can actually be quite relaxing. Stand tall and bend slightly at the knees. Next, grip the floor with your toes and hold for a count of three. Release and perform a set of 10 reps three times a day.
2. Toe Walking
You don’t have to be a ballerina for this foot exercise. Toe walking will help strengthen the muscles in your toes, as well as the ligaments and muscles surrounding the balls of your feet. To perform the toe walking exercise all you must do is stand on your tiptoes and walk forward for 20 seconds. Once you have completed this walk, rest for 10-15 seconds. Repeat this exercise 5 more times. (Note: This exercise should be performed 2 times a day for best results.)
3. Ankle Circles
Ankle mobility and flexibility are extremely important. Ankle’s that are tight and restricted often cause the rest of the body to compensate for their flaws. That’s a situation which can result in muscle and joint pain throughout the body. If your ankles are tight you might experience hip, back, or knee pain.
To perform ankle circles, put your back on the floor and extend one leg over your head. Rotate the extended leg’s ankle clockwise for 10 counts. Then, rotate the extended leg’s ankle counterclockwise for 10 counts. Switch legs and repeat.
4. Resisted Flexion
Resisted flexion is excellent for targeting the small, hard-to-reach muscles in the foot. These muscles often play a crucial role in maintaining balance. So, strengthening these muscles will prevent injury.
To perform this exercise you will need one exercise band. Sitting on the floor, straighten your feet out in front of you. Next, wrap an exercise band around a sturdy chair or bedpost, and then place the band on the top of your feet. While in a seated position on the floor, slide back until you feel tension in the band.
Flex your foot backward and hold for a count of 5, release and repeat this movement for 10 repetitions.
5. Toe Pencil Pickups
Toe pencil pickups are easy to perform and can be done almost anywhere. All you will need for this exercise is a pencil (or pen). Stand in front of the pencil you wish to pick up. Using your toes grab this pencil and lift it off the ground, hold for 10 seconds, then drop it. Repeat this movement 5 times for each foot.
This exercise routine should only take about 20 minutes to complete. Perform these exercises in a succession of each other every 2-3 days for best results.
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I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
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d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
To begin, I apologize for the dark nature of today's email.
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Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
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And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
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- Is it the perfect poison… or an essential daily food?
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The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.