Tired feet? These exercises may help
What's the story
Tired feet can be an all-too-common problem for a lot of us, especially after a long day of standing or walking. However, if you regularly practice certain exercises, you can ease the pain and refresh your feet. These are easy to do and can be performed at home without any special equipment. By making them a part of your routine, you can combat tiredness and improve foot health.
Toe stretch
Toe stretching exercise
Toe stretching is an excellent way to release stress from the feet. Sit comfortably on a chair, place one foot over the other knee, and gently pull back on your toes with your hand. Hold this stretch for about 10 seconds before releasing. Repeat this exercise five times on each foot to help improve flexibility and reduce stiffness.
Heel raise
Heel raises for strengthening
Heel raises are great for strengthening the muscles in your calves and feet. Stand with your feet hip-width apart, slowly lift your heels off the ground, balancing on the balls of your feet. Hold this position for a few seconds before lowering back down. Do three sets of 10 repetitions to strengthen the muscles and offer support.
Ankle circle
Ankle circles for flexibility
Ankle circles can increase flexibility in the ankle joint and improve circulation in the lower legs. While seated or standing, lift one foot slightly off the ground and rotate it clockwise 10 times, then counterclockwise another 10 times. Switch to the other foot and repeat this process to maintain joint mobility.
Arch roll
Arch rolling with a ball
Using a small ball, preferably a tennis ball, underfoot can work wonders to massage tired arches. Simply place the ball underneath one foot while sitting or standing and apply light pressure as you roll it from heel to toe repeatedly for two minutes (approx.) per foot. This exercise helps relieve tension in the arch area by stimulating blood flow.
Towel scrunch
Towel scrunches for foot muscles
Towel scrunches engage foot muscles using toe strength. Place a flat towel under both feet; pull it toward you by curling your toes inward. Release after the towel is scrunched up, then extend it back out. Repeat this cycle several times in each session. Regular practice leads to noticeable improvements in foot condition.