Keep your feet strong with these exercises
What's the story
Walking is such a basic activity that most of us don't give a second thought to it. But, did you know that working on the accuracy of your heel-to-toe walking can greatly improve balance, decrease fall risks, and promote overall foot health? This article details five exercises that will help you strengthen the muscles used in walking and improve coordination for a more stable and efficient stride.
Toe lifts
Toe raises for stronger calves
Toe raises strengthen the calf muscles, which are essential for heel-to-toe motion. Stand with your feet hip-width apart, then lift your heels off the floor, rising onto your toes. Hold for three seconds, then slowly lower your heels back to the ground. Doing 20 of these strengthens your calves and improves stability when walking.
Heel walk
Heel walks for ankle stability
Heel walks target the tibialis anterior muscle in the front of your lower leg. This muscle is crucial for dorsiflexion, or lifting the foot during the swing phase of walking. To do heel walks, raise your toes off the ground and walk on your heels for 20 to 30 seconds. This exercise strengthens the ankle and improves stability, while also helping to prevent shin splints.
Balance stand
Single-leg stands for balance improvement
Improving balance is key to enhancing heel-to-toe walking precision. And, single-leg stands are your best friend here. Simply stand on one leg with your eyes open and balance for a minimum of thirty seconds before switching legs. Want more challenge? Close your eyes or stand on a soft surface (think pillow) to push your balance skills even further.
Toe tap
Toe taps for foot dexterity
Toe taps can improve coordination in the feet, allowing for better control of each step of the walking cycle. - Sit in a chair with both feet flat on the floor. - Raise one foot slightly off the ground and tap the floor with toes repeatedly while keeping your heel grounded. - Do 50 taps with each foot to improve control of toe movements during walking.
Reverse walk
Walking backwards for coordination
Walking backward might sound strange, but it's a great way to enhance coordination and awareness, especially when focusing on heel-to-toe movement. It requires more concentration on foot placement and activates different muscles than forward walking. Begin by taking slow, deliberate steps backward in a clear, obstacle-free space. You can gradually pick up the pace as you get accustomed to this backward motion.