Foot exercises neuropathy for office workers and housewives:

foot exercises neuropathy

Foot exercises neuropathy for office workers and housewives:

 

Image result for foot exercises for flat feet

Foot exercises neuropathy is very important for every person. Our feet and ankles are very important, keeping in mind we can’t walk, run or kick the ball. Unfortunately, our lower limbs are ignored until something goes wrong.

 

Eight-foot exercises for healthy legs and ankles:

The exercises we show here emphasize active movement in a range of different angles and motions.

Image result for Weighted ankle circles:

Foot exercises neuropathy is compulsory. because many people do not fully detect movement capable of moving their feet and ankles. this results in stiffness and weakness. The first step is knowing that it is really possible to move this way, and the next and best step is to study.

Let’s look at these exercises in detail.

 

1. Foot circles with toes flaked (curved):

Image result for Foot circles with toes flaked

Bend the toes gently (not too tight, or your feet may get tight).
Create a slow and controlled circle in one direction for the allotted reps, then switch directions.
You may need to take a break between reps to prevent cramps.
Do 10-15 rips in each direction for 2-3 sets.

 

2. Movement coordination:

 

Here, you are working to control the movement of the foot and ankle from your ankle.
Bend your toes as soon as you draw attention to the foot, then extend the toe with the foot wrapped.

After that, do the opposite of that movement. Extend the leg as soon as you point to the foot, then bend the toe when pulling the foot back.
Do 10 repetitions of both variations for 2 sets.

 

3. Diagonal pattern:

 

Image result for Foot exercise Diagonal pattern
With this exercise, you will be working on diagonal patterns for the legs and ankles.
Trace the ‘X’ with your foot, bringing it from the outer/upper corner, from the inner / lower corner, then from the inner/upper corner to the lower / outer / lower corner.

Start by practicing this on the ground or sitting on a chair. You can try to work on this by standing still as you get more comfortable.

Do 10-20 reps for 2-3 sets.

 

 

4. Rolling over the toes:

 

Image result for Foot exercise Rolling over the toes:

Start in any position that is comfortable for you, whether it is displayed in the video as a squeal, or in a more lunge position, or with a supported hand on an object. Just one foot forward, and one foot back.

Roll forward so that you are on the front toes. Proceed as far as you can go comfortably.
Play around with the position, and be sure to work both sides.
Do 5-8 reps for 3 sets.

 

 

5. Troops with ankle rotation:

The main action of this exercise is rotating the ankle in and out.
You can do this from a squat position like Rachel Shaw, or you can do this while sitting on a stool or chair – which works best for you.

Do 5-8 reps for 3 sets.

 

6. Ankle rolling side-to-side:
Image result for Ankle rolling side-to-side

This exercise emphasizes strengthening the ankle in unusual positions with weights. By doing this while standing, your ankles will lose some of your weight (but keep the weight as comfortable as possible).

Raise one toe and move the weight side to side on the toes. Repeat on opposite legs.
Do 5-8 reps for 3 sets.

 

7. Weighted ankle circles:

 

With this variation, you will lift your foot off the ground so that you are only on the heel of your foot. Again, you will do this standing so that your ankles gain weight, but also how much weight you can adjust to your comfort level.

Rotate the ankle in one direction, then go in the opposite direction. Repeat on the other side.

Then you will do the same exercise, but this time, go to the ball of your foot and bring the ankle circles out of the ground.

Do 10 reps in each direction for 2 sets.

 

 

8. The calf is raised:

Image result for The calf is raised:

For this exercise, you can either elevate the legs on a stool or steps, or you can do this on the ground.

If you are on a step, you will feel a nice stretch in the calf until you lower one or both heels towards the ground. After that, press the ball on the foot and lift the heel on the heel. Do this slowly and with control.

From the ground, focus on just raising the heels, then slow down.
Try this with both straight and curved legs.

Do 8-12 reps for 3 sets.