Foot Gymnastics – Exercises for Healthy Feet

Humans are built for movement. Yet in our daily lives, physical activity is increasingly falling by the wayside. We are not getting enough healthy physical exercise. This phenomenon is regarded as one of the greatest health risks of the 21st century. In many cases, a ‘sedentary’ lifestyle leads to the atrophy of muscles, tendons and ligaments. This also affects the feet – on which we walk, run and stand.

Simple exercises can help keep your feet in good shape. It is not the intensity of the exercise that matters, but how regularly you do it.

Get your feet in shape

You don’t need a whole range of equipment for effective foot exercises. Simple exercises can make a difference from your toes right up to your hips. Here are a few examples:

• Exercise 1: The Muscle-Vein Pump
  A classic that many of you will be familiar with: stand with both feet together. Keep your heels on the floor and raise your forefoot (heel stand). Then roll your foot forward and – whilst keeping your toes on the floor – raise your heel (forefoot stand). Repeat at least ten times. This exercise improves blood circulation and helps prevent tired and swollen legs. If you have limited mobility, it can also be done whilst sitting.
  
  
• Exercise 2: Grasping with your toes
  Whilst sitting, pick up a cloth or pencil lying on the floor with your toes and place it next to your other foot. Now repeat the movement in the opposite direction: grasp the cloth or pencil with your toes and place it on the other side. Repeat several times. This exercise strengthens the muscles in your toes.
  
  
• Exercise 3: Spread your toes
  While sitting, lift one foot off the floor and spread your toes as wide as possible. Hold the position briefly, then relax. Repeat five times. Then do the same with the other foot.

In general, walking barefoot on a regular basis also promotes foot health. Our feet have numerous receptors that allow us to sense the ground beneath us. Walking on uneven ground in particular strengthens the muscles and improves coordination. Any incorrect gait is corrected automatically, which is not the case when wearing shoes. Walking barefoot also promotes the natural rolling motion of the foot.

Fascia – a network brimming with energy

Stability, strength and flexibility for the body – this is where fascia plays a crucial role. It consists of connective tissue structures made up mainly of collagen and elastin, as well as water, sugars and natural adhesives. It forms a complex network that runs through the entire body and connects everything together – from the outer layers of the skin right down to the internal organs.

These delicate networks of fibres are highly sensitive to incorrect posture or a lack of movement. They can become entangled and stiffen; this is referred to as ‘adhesive fascia’. This leads to restricted movement and pain, particularly in the back, neck or shoulder area.

Exercising away foot pain

Adhesions in the fascia can also cause pain in the foot. The plantar fascia is often affected; it supports the longitudinal arch of the foot and runs from the heel to the lower metatarsal bones and the tendon sheaths of the toe flexors. The plantar fascia provides stability and helps cushion the body’s weight when running and walking.

Targeted training can help release fascial adhesions. When used regularly, training aids such as the Blackroll for larger muscle groups or the RUCK rolo foot roller for the soles of the feet deliver lasting results. The training stimulates muscle fibres and trigger points, improves blood circulation and effectively relieves tension and stiffness. The connective tissue becomes more elastic and resilient.

Training with the RUCK rolo foot roller

A particularly effective way to keep your feet in shape is to use the RUCK rolo foot roller. The foot roller was originally developed and marketed by Hellmut Ruck Senior back in 1956.

How do you use it?

Sit comfortably with both feet placed parallel on the roller; if necessary, secure your big toes with the silicone strap, then roll your feet up and down with moderate pressure. You can do this whilst reading or watching TV. The ridged texture of the wooden roller provides a firm massage of the arch of the foot, improves blood circulation and exercises the muscles and fascia.

The entire arch of the foot, muscles and fascia are loosened and blood circulation is improved, making it ideal for releasing fascial adhesions. When the silicone strap is used, the position of the big toe is corrected at the same time, effectively combating hallux valgus.

Get fit with the big and little caterpillar

Fancy more? Podiatrist and foot expert Elisabeth Prinz has put together a selection of tried-and-tested exercises in her new video, clearly explaining how to perform them and their benefits. Find out what lies behind the ‘big and little caterpillar’ and click here:

Elisabeth Prinz is a podiatrist and alternative practitioner specialising in podiatry, and runs a thriving practice in Neustadt an der Weinstraße. She is a passionate podiatrist and shares her extensive expertise with anyone interested through her videos. You can find all videos by and featuring Elisabeth Prinz on the HELLMUT RUCK GmbH YouTube channel.