Ignored Foot Health Warnings - Are You at Risk?
In today's fast-paced world, it's easy to overlook foot health. However, maintaining proper foot posture and muscle strength is crucial for avoiding pain and discomfort that can extend to the back. Here's a guide to some easy exercises that can help improve foot health and reduce the risk of back pain.
Shoes from MBT, known for supporting the natural rolling motion of the feet, can help prevent improper postures and pain. But even with the right footwear, it's essential to strengthen the muscles in our feet to support their structure and promote better alignment.
One such exercise is the toe towel curls. By scrunching a towel with your toes and holding for five seconds before releasing, you can strengthen the muscles that support the arches of your feet, enhancing arch control and reducing foot pain [2][3][4][5]. These exercises also improve plantar fascia flexibility and foot muscle strength, which supports the arch and helps relieve conditions like plantar fasciitis [1][5].
Calf raises are another effective exercise. By raising your heels off the ground and balancing on the balls of your feet, you can strengthen your calf muscles, supporting the plantar fascia and reducing foot strain and heel pain [1][4][5]. This support can decrease compensatory gait changes that often contribute to back pain.
Balancing on the outer edge of your foot is another exercise that improves foot proprioception (awareness of foot position) and strengthens the lateral foot muscles. This promotes better foot alignment and stability, preventing overpronation or supination, which can affect postural alignment and reduce strain that might otherwise extend up to the back [2][4].
These exercises, when performed regularly, can enhance foot function by improving muscle strength, arch support, and balance, reducing abnormal loading and compensatory movement patterns that often cause or exacerbate foot-related back pain.
To perform these exercises, it's best to do them on a non-slip surface, preferably barefoot. Walking barefoot can stimulate the 1,700 nerve endings in your feet, resulting in a pleasant tingling sensation.
It's also important to note that these exercises should be performed once or twice a week to counteract foot muscle weakness. Avoiding high heels, flip-flops, and similar shoes can further improve foot health and reduce the risk of unpleasant symptoms.
Sitting for extended periods can weaken foot muscles over time. To maintain foot health, it's essential to take breaks and perform these exercises regularly.
Neglecting foot health can manifest in various signals sent from the feet, such as deformities and back pain. By taking the time to care for our feet, we can maintain our overall health and wellbeing.
[1] Toe towel curls: Scrunch a towel with your toes and hold for five seconds, then release. [2] Calf raises: Raise your heels off the ground and balance on the balls of your feet. [3] Balance on the outer edge of the foot: Press the insides of your feet upwards to balance on the outer edges of your feet. [4] Deep squat self-test: Squat down deeply and try to keep your heel on the ground. If only your toes can balance, it indicates shortened bands and muscles. [5] These exercises should be performed barefoot.
Engaging in foot exercises like toe towel curls, calf raises, and balancing on the outer edge of the foot can help strengthen the muscles in our feet, promoting better foot alignment and reducing the risk of foot pain and potential back pain caused by foot-related issues. To complement these exercises, wearing footwear from brands like MBT that support natural foot motion can provide additional support for proper foot posture.
