Contents:
- Medical Video: Back Stretches that Ease Stiffness & Increase Flexibility
- Various types of leg stretches that can be done at home
- 1. Toe raise, point, and curl
- 2. Big toe strecth
- 3. Toe splay
- 4. Toe curls
- 5. Marble pickup
- 6. Toe extension
- 7. Tennis ball roll
- 8. Achilles stretch
Medical Video: Back Stretches that Ease Stiffness & Increase Flexibility
Feet can support all your weight when on the move. Including walking, running, and others. Unfortunately, intense activity often makes you unaware that your feet can also be sick and tired. Well, there's nothing wrong with taking time at home to stretch your legs to prevent and overcome foot pain.
Apart from being useful for dealing with leg pain, leg stretching exercises can also prevent you from further injury by keeping your feet strong and supple. This stretch is even beneficial for people who have foot problems related to their disease, such as rheumatoid arthritis or diabetes. No need for special sports equipment to do it, really!
Various types of leg stretches that can be done at home
Before stretching, it's a good idea to consult a doctor or physical therapist who is dealing with you if you are experiencing an injury or have certain diseases such as arthritis or diabetes.
If they have given the green light, let's start this leg stretching exercise at home!
1. Toe raise, point, and curl
This exercise has three stages and will help you strengthen all parts of your feet and toes.
How:
- Sit up straight with your feet flat on the floor.
- The first stage, hold your toes on the floor and lift your heels until only your toes touch the floor and form your toes like a ball pulling back while lifting your heels.
- Hold this motion for five seconds, before lowering your heel.
- The second stage, raise your heels and point your toes so that only the tips of your toes and index finger touch the floor.
- Hold for five seconds, before lowering your heels back.
- The third stage, keep the heel of the foot touching the floor then raise your toes.
- Hold this motion for five seconds.
- Repeat each step ten times.
2. Big toe strecth
Keep a good distance in your big toe by stretching these three parts. It feels comfortable after your feet are crammed with shoes all day.
How:
- Sit up straight with your feet flat on the floor.
- Lift your right leg up and place it on your left thigh.
- Use your fingers gently to stretch one by one your toes up, down, and to the side.
- Hold stretching movements in each direction for five seconds, and repeat ten times.
- Repeat this movement on your left foot.
3. Toe splay
This movement will help you control your leg muscles. How:
- Sit up straight with your feet resting on the floor.
- Spread your toes as far as possible without being held back.
- Hold for five seconds.
- Repeat this movement ten times.
You can also rotate the rubber band around the toes. This will provide resistance and make training more challenging.
4. Toe curls
Toe curls builds flexor muscles on the toes and toes, and increases overall leg strength.
How to do this movement are:
- Sit upright in a chair, feet flat on the floor.
- Place a small towel under your feet, with the short section facing the foot.
- Place the tip of the right foot on the short section of the towel. Try holding a towel between your toes and pulling towards you.
- Repeat this movement five times, before switching to the other foot.
5. Marble pickup
This movement is done to increase muscle strength in the lower legs and toes.
The way to do it is:
Sit upright in a chair, feet flat on the floor.
- Place 20 small marbles and bowls on the floor in front of your feet.
- Take marbles one by one with your toes and place them in a bowl.
- Use one foot to take all the marbles.
- Then, repeat using the other leg.
6. Toe extension
This movement is useful for preventing or treating plantar fasciitis, a condition that causes pain in the heel when walking, and difficulty lifting the toes.
How to do this movement are:
- Sit upright in a chair, feet flat on the floor.
- Place your left foot on your right thigh.
- Pull your toes up, towards the ankles. This stretch must be felt along the bottom of the foot and heel.
- Hold movement for ten seconds.
- Massage your ankles during stretching will help reduce tension and pain.
- Repeat this movement ten times on each leg.
7. Tennis ball roll
Rolling a tennis ball under your feet can help relieve pain in the arch and reduce the pain associated with plantar fasciitis.
How to do this movement are:
- Sit upright in a chair, feet flat on the floor.
- Place a tennis ball or other small hard ball, under the floor next to your feet.
- Place one foot on the ball and roll the ball around you, the ball must be massaged under the foot.
- Continue the movement for 2 minutes, then repeat on the other leg.
If you don't have the right ball, you can use a frozen water bottle.
8. Achilles stretch
How to do this movement are:
- Stand up against the wall, lift your arms and stick your palms on the wall.
- Place your right leg behind, and hold it so that the knee stays straight.
- Then bend your left knee, hold it so that the heel stays on the floor.
- Push your hips forward.
- Hold the movement for 30 seconds before switching to the other leg.
- Repeat three times for each leg.
You can do any leg stretching exercise for three days every week or every day to get the desired benefits.
