Foot Exercises You Can Do At Your Desk
Are your feet sore by the end of the day? Especially if you wear heels, sitting still can be almost as hard on your feet as walking around all day. Your feet nee to bend and flex to stay healthy and strong. To keep them feeling great and working like they should try doing these foot exercises at your desk every day. When a day comes that you do have to walk around a lot, you'll be less likely to suffer from aches and pains, since you'll be treating your feet right.
Exercise #1: Tennis Ball Rolling
This exercise keeps your arches strong and loose. Keep a tennis ball under your desk, and when you know you won't be getting up for a few minutes, slip your shoes off. Simply roll the tennis ball back and forth under the arch of your foot. Start by applying light pressure, and slowly increase the pressure until you're pushing your foot firmly against the tennis ball while rolling. Roll for about 3 minutes before switching to the other foot.
Exercise #2: Ankle Squares
This exercise will help prevent sprained and twisted ankles, especially if you wear heels often. If you're wearing flat shoes, you can do it with your shoes on. However, you should slip heels off before doing this exercise to ensure your foot is in the right position to do it correctly. To do ankle squares, all you need to do is trace a square shape in the air with your toes. This should cause you to bend your ankle in every direction. Focus on making the square as large as possible, as this stretches out your ankle. Do about 20 squares with each foot.
Exercise #3: Seated Toe Raises
Perform seated toe raises daily, and you'll strengthen the muscles in the ball of your foot and your arch, making you less prone to ailments like plantar fasciitis. You'll need to take your shoes off for this one. Sit with your legs bent so that there is a 90-degree angle at your knees. Both feet should be flat on the floor and about shoulder width apart. Then, raise your heels so only the balls if your feet are resting on the floor. Hold this position for 10 seconds, and then lower your heels back into the ground. Repeat 5 – 10 times.
Since they spend so many hours off their feet, office workers are often prone to foot injuries when they do start working out or walking. By incorporating these exercises into your daily routine, you can avoid these problems. However, you should keep in mind that no exercise is 100% effective in preventing pain and injuries. If you do develop foot pain, see a podiatrist like one at Advanced Foot & Ankle Center of Palatine promptly so you can have it treated before it becomes worse.