Foot training for bunions on the feet

To prevent the development of a bone on the foot, you need to, first of all, train the foot. Then the ligaments, tendons, and small bones that are in the foot are trained. This is also an excellent remedy for injuries - a person who trains his own feet gets injuries when falling 3 times less often than someone who has problems with flexibility.

Good advice for beginners

When you do exercises for foot flexibility, after the exercises you should feel a pleasant tiredness in your feet. This means that the gymnastics was good for you and it means that it has a good effect. If you did not feel tired, but just warmed up, it means that the load is too small for you, it needs to be increased. How much to increase - you will feel yourself when you get tired of the exercises.

To make the effect of the exercises even greater, be sure to give your feet a good contrast shower after the exercises. The shower will relieve tired feet, activate blood circulation in them, invigorate and tone the entire body.

Exercise to strengthen ligaments

This exercise not only strengthens the muscles, but also helps to tone them and strengthen the ligamentous apparatus.

Starting position: sitting. Stretch your legs, but do not strain your feet, keep them loose, resting on your heels. Here you will not only work with your legs, but also with your hands. Squeeze your toes with your hands so that you get a handful in your palms. Hold your toes like this for up to three minutes (as long as you can stand it). You do not need to squeeze your toes until they turn blue, but you need to strain yourself.

Then relax, straighten your back, stay in a relaxed position for up to one minute. And repeat the exercise again. This needs to be done 3-4 times. This exercise is good to do in the evening, after you come home from work and need to unload your legs. It will effectively help your feet unload, remove negative energy, and set you up for a healthy rest.

Exercise to relieve spasms of the plantar fascia Doing these exercises, if they continue every day, helps to lengthen the plantar fascia, but not only. This is an effective way to combat painful bone on the feet, heel spurs, pain under the knees, pain in the lower back, numbness of the limbs. And who said that different organs and parts of our body are not connected? If your lower back hurts, your leg hurts, and the next day a bone is already growing on your foot. Therefore, at the slightest pain in your feet and lower back, use it, and soon everything will be fine.

Sit on a chair, place your feet so that they are perpendicular to the floor. Get a large tennis ball. Place the ball on the floor so that it takes a static position, and does not roll around. Now place your feet on the tennis ball and roll the ball along the floor with your foot, pressing firmly. Then do the same with the other foot - back and forth - and vice versa. The movements should not be fast, but strong.

You need to do it until your foot warms up, the warmth should go all over your leg. The approximate time for doing this exercise is up to four minutes.

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Joint mobility exercise

This exercise will help activate lymph flow and blood flow in the joints, strengthen the ligaments, and also fight (and fight thoroughly!) arthritis, which provokes the appearance of bones on the legs. How to do this exercise?

Starting position – sit. Bend your right leg at the knee, pull it towards your body as much as you can. Then take the big toe of your bent right leg with your right hand and pull it towards you.

Pull - rotate carefully from left to right, then from right to left in a circular motion. Do this three times.

Then we do other manipulations with the finger. We move the big toe to the left with our hand, then to the right, as far as the flexibility of the foot allows. But there is no need to do feats of flexibility: you can harm the foot and not prevent the development of the bone at all, but aggravate this process. The cartilaginous tissue, which the protruding bone on the finger consists of, is quite fragile, so it is quickly injured.

When doing this exercise, pay attention to how you feel when moving your big toe. If you feel pain in any position, be sure to consult a doctor. Poor flexibility of the toes can hide diseases much more serious than a protruding bone.

Don't limit yourself to just one big toe. You want flexibility throughout your foot and great foot health, so massage each toe one at a time and rotate them as you would your big toe. Then move on to your left foot and work on that foot.

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Exercise for developing large joints of the foot

Did you know that the joints on the foot are located in three levels? So, the first level is the distance between the foot and the toes (these are their phalanges and tarsus), then the second level is the middle of the foot, more specifically, the metatarsus and tarsus, and the third level is the distance between the shin and the foot itself (that is, the ankle). How to work with the levels of the foot?

The exercise should take up to five minutes - to train each level of the foot. With one hand, firmly grasp the foot just above the joint, and with the other - just below the joint. And begin to rotate the foot left and right - up to three times in each direction. And then right and left. And the third time - in a circle. There is no need to rush, the main thing is the quality of the exercise. If you do everything correctly, over time the foot will acquire flexibility, mobility, legs will be much less tired and sore, even under significant loads.

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Exercise "Wave"

Although it is called that, we will probably not limit the movements to waves. Sit down on a chair. Raise your leg above the floor and start making wave-like movements with your foot – right, then left. This warms up your feet. Then stand up and raise your leg, making spiral movements with your foot. Alternate your right and left legs. Do the same, swinging your foot to the right and left and in a circle.

This exercise makes the foot more flexible and strengthens the ligaments and tendons, protecting against injury and inflammation.

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What is needed for effective exercise?

To make foot strengthening and flexibility exercises effective, it would be good to combine them with barefoot walks. If you walk in the summer, alternate between the grass in the park, the forest path with its earthy soil, and the sandy beach.

Remember that the foot is trained very well not by a smooth hard surface like parquet, but by rough terrain with uneven relief. The elasticity of the ligaments and tendons will definitely be restored during constant daily training, and at the same time you will conduct independent natural therapy against bones on the feet.