Your feet are miracles. These complicated instruments are composed of 33 joints, more than 100 ligaments and 26 bones. They connect you to the earth and other people as you stand, move and interact. Feet help hikers climb tall mountains and runners break records. Here are three ways to make sure your feet stay beautiful, fast and strong.
Choose the right shoes.
Many shoes these days are designed to cushion your feet and knees from pain, particularly after long days of standing or walking. Unfortunately there is a downside to this upside. Shoes that provide extra support to your ankles or arches can actually weaken them over time.
If your goal is to heal from a foot or ankle injury, your feet will need all the support it can get. But if your feet are generally healthy already, the best thing you can to keep them that way is to find a minimalist shoe that mimics the shape of your foot. Zero drop running shoes are best for developing strength while running because the like your actual feet, the heel of the shoe is the same height as the ball.
Strengthen your ankles and arches.
If your ankles have weakened or your arches have flattened with your age, don’t give up hope. Just like the rest of your body, you can strengthen your feet using specific exercises. Try these two exercises on for size.
- The Caterpillar
This move will really strengthen your arches.
Lie on your back with your knees bent and your feet flat on the floor equidistant with your hips. Then lift both your arches, curling your toes toward your heels. Then relax your arches and slide them toward your glutes, flattening your feet. Repeat this until your heels are almost toward your glutes. Then try the same move in reverse. Repeat this process three times.
- Windshield Wiper
This move will improve your ankle stability and strengthen your entire foot.
Lie down with your knees bent and feet on the floor equidistant with your hips, just as you did during the Caterpillar. Alternate flexing your feet so that only your heels are on the ground and pointing them so that only your toes touch the ground. Repeat this process ten times.
Give your feet some TLC.
When you’re not on the move, you can give your feet a little TLC with good foot hygiene. Here are a few practices to try.
Soak your feet in warm soapy water for about ten minutes. This will soothe tired foot muscles and clean your skin and nails.
If you notice that your nails have thickened, become brittle, distorted, discolored or foul smelling, it’s time to try a toenail fungus treatment.
Consider whether or not to remove your calluses. If you are an athlete – particularly a dancer or runner – calluses can actually shield your feet from damage. However, they can also be uncomfortable or embarrassing or even, on rare occasions, make your feet more vulnerable to infection. If you decide to remove them, you can do so after you soak your feet using a pumice stone, Hindu stone or an emery board.
You’ll also want to take care of your nail, particularly the cuticles. It’s best to trim them straight across rather than in a curved pattern. This will help prevent ingrown toenails.
You can find many lotions and masks designed specifically to soften and beautify your feet. A foot massage with lotion is a great way to end a long day. Your feet will thank you for it.
