Foot gymnastics

Foot gymnastic games

Knotting ropes with feet

Foot training with a stick

Foot gymnastics are games and exercises intended to strengthen the muscles of legs and feet, improve the motion sequences of walking and sports, support therapy of varicose veins and dorsal pain. Such activities are recommended to improve flat feet especially of children^[1] and the gait performance of older adults.^[2]

Recommended program

Warm up with exercises to improve flexibility and coordination of feet and toes:

• moving and spreading toes,
• grabbing small objects,
• playing various skill games with the feet.
• spread your toes out as far as possible from each other
• Any calf stretches will lengthen the Achilles tendon, preventing overpronation of the medial arch
• Roll one foot from side to side (and this can also be done with the foot on the ball of the foot only)

Continue strengthening the muscles of feet and legs:

• alternate walking on tiptoe and heels,
• balancing—normal and on tiptoe,
• jumping on one or both legs,
• partner exercises like drawing a cloth or passing a stick with the toes;
• children may climb up their parents.
• It is important to exercise barefoot with both feet in turn.
• Walk as normal but with feet turn out (but still pointing straight forward) so that you are walking on the outside edges of your feet
• Do toe curls (e.g. picking up a pencil or scrunching up a towel as if picking it up with your fingers)
• While standing or sitting normally, lift all ten toes up and hold (repeat this several times)
• While standing or sitting normally, consciously lift your medial arches (this will look like you are wiggling your ankles and knees in and out)
• Pick up toes individually from the ground (without touching them with your hands). If you can't do that, start with all toes raised, and tap the big toe on the floor without lowering the other toes, and then touch the little on the ground without lowering the other toes

If possible, complement foot training by walking around barefoot:

• walk on different soil materials,
• visit barefoot parks (if existing in your region),
• try out short barefoot hikes on varying natural ground.
• walk barefoot on sand

References

1. ↑ Kinder machen Fußgymnastik (Children do Foot Gymnastics), 6th edn. 2006, Georg Thieme Verlag, Stuttgart
2. ↑ Hartmann, A; Murer, K; De Bie, R. A.; De Bruin, E. D. (2009). "The effect of a foot gymnastic exercise programme on gait performance in older adults: A randomised controlled trial". Disability & Rehabilitation 31 (25): 2101–10. doi:10.3109/09638280902927010. PMID 19888840. 

External links

• Foot Gymnastic Games