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For many, painful, painful feet can be annoying after a long walk. But for others, dealing with chronic ankle and heel pain is a daily routine.
To relieve ankle and foot pain and discomfort, mobile exercises often focus on stretching hamstrings and calves. This is because the ankle muscles are tense and the range of dorsiflexion of the ankle joint is reduced, the movements that occur when pulling the toes toward the shins include Achilles tendinitis, sole myelitis, or inflammation of the soles of the feet. This is because it is associated with many lower limb disorders. According to research.
Regular movement of the calf muscles is an important step in improving your mood.
You can do simple mobility exercises around the soles of each foot that also engage your ankles and calves. In fact, these exercises can also be done while lying in bed or sitting at a desk at work.
These five ankle and foot movement routines target the surrounding muscles and tendons to increase flexibility and relieve pain. Studies have shown that incorporating static and dynamic stretches improves range of motion. Therefore, it is important to include a stretch that holds for 5-10 seconds and a stretch that keeps moving throughout the stretch to improve mobility.
Practice this routine once a day and perform each movement slowly and carefully to increase range of motion and flexibility around the joints. Remember to take some time while intentionally moving and flexing and extending over the entire range of motion.
Important note: Talk to your doctor before starting a new exercise program. If you feel pain, stop immediately.
Straighten one leg and bend it up. Bend your legs and your toes will come closer to you and your shins.
Press and hold for 5 seconds, then turn your toes and extend your instep. Hold for 5 seconds. Repeat this routine 5 times, then switch legs.
This exercise is an exaggerated move from the first exercise. Bend one leg up and hold for 5 seconds. Then, instead of moving quickly from flexion to extension, continue flexion so that the ball in your foot reaches forward. Then hold your toes forward for 5 seconds.
To return to the flexed position, first release your toes and then flex your ankles. Repeat 5 times, then switch legs.
While sitting or lying down, bend one leg up. This is called the 12 o’clock position. Then rotate your ankle outwards, turn your foot to the right, and move in the direction of 1 o’clock.
Continue clockwise until 6 o’clock, then start internal rotation, turn your foot to the left, return to 7 o’clock and turn at 12 o’clock. clock. Repeat 5 times, then rotate counterclockwise 5 times. Then switch legs.
Stretch one leg forward. Rotate your foot outwards, move it sideways, and hold it for 5 seconds.
Then rotate your foot inward in the opposite direction towards the midline of your body and hold for 5 seconds. Repeat the given time and then switch legs.
Relax both feet. Then imagine stuffing the floor with a cloth and trying to pick it up with your feet. Firmly curl all 10 toes and hold for 5 seconds. Take your feet off and relax. Repeat this 10 times.
Run this routine daily or several times a week to loosen and strengthen your feet, ankles, and calves. And don’t forget to take the time with these stretches. do not hurry!
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