THE ULTIMATE FOOT WORKOUT

PODIATRIST Rebeca gomez suggests trying these exercises on a daily basis to improve your all-round foot health. . .

EXERCISE 1: Stand behind the sofa and place a tennis ball between your ankle bones. Rest your hands on the back of the sofa and rise up onto your tiptoes rapidly without dropping the tennis ball.

With the ball between your ankles, return heels gently to the ground. This works an important ligament on the inside of the ankle which helps maintain the arch of the foot. It also strengthens the calves and ankle stability, reducing the risk of sprains and falls.

If you can’t do this without pain or dropping the ball, this is an indicator that your tendon is weak and your arches may be at risk of falling.

Start with five repetitions per day and work up until you can easily carry out 20 a day.

EXERCISE 2: Try balancing on one leg (near a wall for safety). This forces special sensors in

the muscles and ligaments of your feet which send signals to your brain — known as proprioceptors — to work harder as your body calculates where your limbs are and how to balance.

Try it for a slow count of 30 without wobbling, then on the other leg. Now try it with your eyes closed — this will test what your feet can feel even further. Repeat the exercises two to four times a day. The goal is to stand on each leg with eyes closed for at least 30 seconds, without wobbling or needing to touch the wall for support.

EXERCISE 3: Place a thick book on the floor. Put the front of your feet on the edge of it, keeping your heels on the ground and tilt your feet slightly outwards towards the little toe.

Tuck your bottom in. You should still be able to stand up straight, and feel a stretch through your calf.

Aim to hold this stretch for two minutes twice a day. This helps ensure your calf can stretch enough so when you’re walking, your heel can strike the ground first and propel you forward.

It also ensures the leg can be brought forward directly underneath the body rather than swinging it around the outside of the body. The body can try to take these ‘lazy’ shortcuts, but they can lead to knee and hip problems.