A podiatrist offers the big seven foot mobility exercises to practice at least twice a week for healthy feet.

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The foot is known as a mobile adaptor.

This simply means that the foot makes necessary adjustments to absorb shock and adapt to terrain, she says.

woman sweating in the gym

double board-certified podiatrist

(And in Traditional Chinese Medicine, afoot reflexology chartcan act as a window into the entire body.)

Both patterns are key to foot mobility and range of motion.

You may need a pair oforthotic insolesinstead of a simple mobility routine.

Woman walking on a treadmill at the gym.

With that said, were ready to mobilize the feet.

(Then, onto new adventures.)

7 foot mobility exercises to add to your regular rotation

1.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Tennis ball roll

Grab a tennis ball and sit down on a chair or the side of your bed.

Place your bare foot on top of the ball and slowly roll your foot over it.

you might use your body weight to increase pressure (as needed).

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

double board-certified podiatrist

Tower curls

Place a small towel on the floor and curl it toward you using only your toes.

Relax and repeat this exercise five times.

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Do this exercise until you have picked up all 20 marbles.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Heel raise

Rise up on your toes and hold this position for five seconds.

Bend the front leg just a bit, while keeping the back leg completely straight.

Continue to lean into the wall until you feel the stretch in the back of your calf.

Hold for 30 to 45 seconds, then switch legs.

Negative calf raises

Stand on a step with your heels off the edge, parallel to the floor below.

Lift one leg up off the step, and slowly drop the other heel below the step.

have a go at take at least 10 seconds to lower it all the way down.

Repeat twice with each foot.

Ankle range of motion exercise

Start standing.

Pull your foot up like you are trying to bring your toes to your shin.

Hold this position for 10 to 15 seconds and repeat three times with each foot.

Keep stretching with Nike trainer Traci Copeland:

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