Pain in the back is a big problem that many people deal with for a certain period of time. Pains of that type can be caused by improper body postures, not sitting right, exhausting yourself by standing for a long time etc.
Feet Are Very Important
Our feet control our overall balance and the posture of our body. They are the ones that ensure that we can go on all day even wearing shoes that are not our favorite. So we need to take good care of them.
As we get old our feet become painful and deteriorated and walking gets a lot more difficult. Statistics show that one in three Americans can fall suddenly due to a problem with the feet and the risk of falling increases in the 80’s and the 90’s.
When we walk the pressure on our feet is responsible for the balance the entire body. Also, experiencing pain in only one foot can endanger your balance by walking or standing.
Exercising regularly keeps your muscles strong and keeps a proper blood flow so this certainly helps to prevent any problems with balance as you get older.
Balance is related to body posture and it represents a proper alignment of muscles and bones to keep your upright.
If your alignment is not proper the posture of your body can be off-balanced.
As studies show, women who wear high heels are a lot more prone to pain in the lower region of the back. This pain is able to provoke issues with posture itself and cause for you to do many things in order to fix this.
1. The Simple Toe Exercise – Pressing
Every time before you start exercising make sure to warm up the toes. You will improve the blood flow in your feet and they will be relaxed as well.
You do this by standing up, bending your knees slightly and then grasp the floor with your toes and keep that position for three seconds. It is advisable for this exercise to be done 3 times everyday so you can keep your toes strong.
2. Exercise of the Toe – Walking
You can keep your toes, ligaments, and muscles strong by toe walking as a ballerina for 20 seconds. This way of standing will certainly benefit your feet.
Do this exercise two times a day. Don’t get discouraged if you see that your balance is not quite good, you will improve this skill by continuous practice.
3. Exercise of the Ankle – Circles
This ankle exercise is sure to help your ankle, knee and hip pain in no time. Usually, this kind of pain appears because of poor body posture. When the lower part of the body is not in the same line with the upper one, weight bearing is not balanced and there is a pressure which is irregular on the lower part while we walk.
To do this exercise properly, first lie down on your back and bend your legs upwards. Then stretch one leg above your body. You should then rotate your ankle clockwise for 10 seconds and then move it in the other direction for another 10 seconds. Now do this exercise on the other side. Two times a day is advisable.
4. Resistance Band Exercise
The muscles which happen to be the smallest in your feet are what is keeping the balance of your body. We suggest an exercise which will keep them strong and all it includes Is an exercise band.
First of all, sit down on the floor. Next, stretch out your legs in front of you and wrap one side of the exercise band around for example chair and the other side on the top of your feet. While you are sitting, slide back until you see that the band is showing some tension. Flex your foot backward and release. Repeat this the exercise 3 times.
5. The Toe-Grasp Exercise
For this exercise, all you have to do is take a pencil or a pen with your toes and then hold it for a few seconds. This exercise results in improvement in your toes. Do this exercise a few times a week, 3 times with each foot.
6. Message of the Foot
This exercise includes moving a tennis ball with slow movements around your foot, you need to start by placing the ball under the second toe. Move it around 1-3 minutes, and then do the same movements with your other foot.
7. Stretching the Heel Tendons with the help of Your Knee
In a standing position turn your body against the wall. Put your right leg in front of you and slightly bend the right knee. Begin to move the hips in a direction of the wall while you both heals remain steady on the ground. Stay like this for about 30 seconds, and then relax for another 30 seconds. Do it two more times, then switch legs.
8. Stretching of the Toes
Sit on a chair with the left leg on your right thigh then grab your toes with the right hand and shake them as if you were shaking hands with a person. Later stretch your toes to the side for ten seconds. Repeat this three times then switch legs.
Sit on the floor and put your right leg in front, and the left under your thigh. Then slowly bend forwards, grab your toes and move slowly in order to press them in opposite directions. Stay like this for about 30 seconds and do two repetitions with each leg.
10. Upward Stretching of the Toes and Legs
Lie on your back and stretch your legs in front of you. Using a plain towel lift one leg in the air, straighten your knee, and slowly pull the towel in direction of your head. Do not push yourself too hard for this. Stay here for about half a minute and do one more repetition. Then switch to the opposite leg.