Boost foot balance with these 5 simple moves
What's the story
The arch of your foot (midfoot arch) is super important for walking, running, and even just standing around. Making it stronger can help you balance better, feel less pain in your foot, and avoid getting hurt as easily. Read on for five easy exercises that'll make your arch tougher than ever. You won't need any fancy equipment for these exercises, so anyone can do them and start feeling better.
Toe curls
Toe curls for enhanced arch strength
Toe curls are an easy starting point for building midfoot arch strength. Sit with your feet flat and a towel beneath them. Scrunch the towel toward you using only your toes. Work up to three sets of 10 repetitions on each foot. This exercise enhances arch muscle strength and toe flexibility.
Heel raises
Heel raises for stability
Heel raises help build a stronger midfoot arch. Stand with feet hip-width apart, raise your heels off the floor onto your tiptoes, hold the position for three seconds. Then, slowly lower yourself back down. Try to do three sets of 12 repetitions every day. This exercise not only strengthens the arch but also builds calf muscles, further improving foot stability.
Arch lifts
Arch lifts for muscle activation
Arch lifts isolate and strengthen the muscles within the midfoot arch itself. While standing, keep your toes flat on the floor and try to lift just the arch of your foot without raising your toes or heel. This may feel difficult initially, but with practice, you'll get better at isolating these muscles over time. Do two sets of 15 reps every day to enhance muscle activation within the midfoot.
Ball rolls
Ball rolls for tension relief
Take a tennis ball or any other ball of similar size, sit or stand, put it under one foot, and slowly roll it around under your foot from heel to toe. Do this for two minutes on each foot. This exercise not only strengthens but also helps release tension in both the plantar fascia and midfoot area after prolonged standing or walking.
Sand walking
Walking barefoot on sand for natural strengthening
Walking barefoot on sand is an excellent way to naturally strengthen your feet, including the midfoot arches. The uneven surface requires more muscle effort compared to flat surfaces, activating all areas of the foot. It pushes your feet into different positions, improving strength throughout their full range of motion. Depending on your fitness levels, aim for walks ranging from 15 minutes to an hour.