Strengthening Fingers and Foot Muscles with Pilates
How are your feet? We hope they are well! Although they may seem like an inconspicuous part of the body, their role in daily life is enormous. They serve a supportive function – the entire weight of the body rests on them while standing. It’s no wonder that foot problems can significantly hinder movement and reduce quality of life.
Help comes from Pilates along with appropriate foot exercises and equipment that help combat various types of foot degenerations, such as bunions. Pilates offers a whole range of exercises dedicated solely to the foot and tools designed for them, like the Toe Corrector and Foot Corrector.
Find out how and why to exercise your feet, who should perform such exercises, and which tools to use to keep them in the best shape!
WHY EXERCISE YOUR FEET – WHAT DISEASES CAN IT HELP AVOID?
Well-functioning feet are the foundation for both comfortable standing and walking, as well as properly performing exercises in a standing position. It’s no coincidence that many instructors start their classes by recommending that students position their feet so that the weight rests on three points of support – under the big toe, little toe, and on the heel.
This is of great importance – the ability to properly support the feet on these three points allows for balance and correct posture. After all, the entire weight of the body rests on the feet. That’s why the skeletal structure of the foot, its joint-ligament apparatus, and muscular system have developed in a specific, ergonomic way.
The foot is positioned to the lower leg at almost a right angle. It is strong and elastic. Its function resembles that of a lever. The foot bends in the sagittal plane (up and down) and in the frontal plane (side to side – adduction and abduction). The entire movement is triplanar because the mechanical axes of the foot and ankle are not perpendicular to any of the cardinal planes.
Exercising the feet is of great importance for the gait that allows you to move every day. Proper foot positioning while walking is very important! After all, they bear the weight of your body every day. If you position your feet incorrectly, you will soon face problems – including with your spine and knee joints.
Properly conducted foot exercises will help you avoid mistakes in their placement. They should be positioned neutrally. Mistakes include excessive pronation, which is rolling the foot too much inward, or supination, which involves turning part of the limb outward from its natural position.
Foot exercises are therefore essential to prevent postural errors that lead to diseases. One of the degenerations that may trouble your feet is a bunion. This involves an unnatural bending of the big toe towards the other toes. It can even happen that the big toe curls under the rest of the toes. This leads to a distortion of the metatarsal bones and widening of the front part of the foot.
However, appearance is not the most important thing – a bunion is a source of pain, often very intense. The entire function of the foot also changes – the big toe does not provide adequate support, so the pressure force under the weight of the body is distributed unevenly, and the muscles of the foot weaken.
In the case of such conditions, foot exercises are a salvation. Pilates has created a special tool for this purpose – the Toe Corrector. With its help, through regular exercises, one can restore the proper alignment of the foot and eliminate pain resulting from the condition.
Not only sick feet need exercises – healthy ones also experience daily loads practically all day long. Foot exercises are an excellent way to relax in this case.
If after a very exhausting day your feet hurt, it’s a sign that tension has accumulated in them. This can lead to foot injuries. Relaxing foot exercises combined with a sole massage using a ball or small roller will help you regenerate and avoid injuries.
ARE FOOT EXERCISES REALLY NECESSARY?
If you still have doubts, we have prepared a list of reasons why it is worth exercising your feet regularly. Such exercises:
- prevent the development of degenerations and deformities of the feet, such as bunions or hallux valgus,
- help in the treatment of flat feet,
- strengthen the muscles of the feet,
- strengthen the feet, making them a more stable base for the body,
- reduce the risk of foot injuries in daily life and during physical activity,
- prevent foot and spine pain,
- provide relaxation for the feet necessary after a long day of work,
- allow for the reduction of tension in the feet,
- affect proper posture.
As you can see, foot exercises should be an important element of regular training. Thanks to them, you will function better and avoid diseases, injuries, and strains.
WHO SHOULD DO FOOT EXERCISES?
It often happens that the thought of exercising a particular part of the body only arises when the first problems with its functioning appear. Meanwhile, foot exercises are important for both those who have not yet experienced problems with this part of the body and for those who struggle with diseases, degenerations, and foot pain. Who should exercise their feet? Such exercises should be performed by individuals who:
- want to maintain proper posture and a healthy musculoskeletal system,
- spend a lot of time in a standing position, e.g., at work,
- put a lot of strain on their feet, e.g., while walking, lifting weights,
- have deformities or degenerations of the feet, e.g., bunions or hallux valgus,
- suffer from flat feet,
- often wear high heels,
- have experienced foot injuries in the past,
- complain of foot pain,
- feel tension in their feet.
Foot exercises concern anyone who cares about their health and wants to maintain fitness for many years. To be effective, it is essential to learn the appropriate techniques. The use of suitable equipment that allows the feet to perform precise movements is also significant.
FOOT EXERCISES AND TYPES OF EQUIPMENT
Stretching, strengthening, and relaxing – these are the main goals of foot exercises. Properly and regularly performed exercises not only help maintain the aesthetic appearance of the foot – its slenderness and correct physiological curves – but also its functionality, which guarantees smoothness, confidence, and stability in walking. The feet serve as the supportive base of your body – don’t forget that!
If you are just starting to exercise your feet, use the set of exercises below – you can easily perform them at home. Do 3 sets of 10 repetitions.
- Fold a towel into a rectangle the width of your foot. Stand on it with the inner part of your foot, while the outer part rests on the floor. Lift the outer part of your foot off the floor, and raise the other leg. If needed, support yourself against a wall or chair during the exercise.
- Use a towel folded the same way as in the previous exercise. This time, rest the outer part of your foot on the towel, and the inner part on the floor. Lift your foot off the floor – it should only rest on the towel. Raise the other leg and, if necessary, support yourself against a wall.
- Perform the next exercise while seated. Cross your right leg over your left and grab the toes of your right foot with your right hand. Straighten them until you feel the sole of your foot stretching. Hold for 5 seconds. Repeat for the other foot.
- Stand with a slight stance, one leg in front and the other behind. Your feet should be aligned in a straight line, flat on the floor. Slightly bend the front leg at the knee until you feel a stretch in the back leg. Do not lift your feet off the ground!
- Finally, perform relaxing exercises for your toes – try moving them sideways and pretend your toes are “playing the piano.” This way, you can also relax toes that are cramped in shoes.
It is also worth complementing the exercises with a foot massage using a small ball or massage roller. Perform the massage while standing. Roll the ball or roller along the edges of your foot, simultaneously applying pressure with the middle part of your foot.
The above set of exercises is a great way to start working with your feet. Over time, however, it is worth enriching them with exercises using equipment, especially if you are struggling with foot ailments.
In Pilates, foot work begins during the classic footwork exercise on the reformer. During this exercise, not only are large muscles (such as the front and back of the thighs) activated, but proper foot posture is also developed. Thanks to footwork, you will avoid mistakes in foot positioning, such as rotations or lack of coordination in toe movements.
Pilates also offers tools dedicated solely to the feet. Here they are:
This is a tool for exercising and correcting the feet. It strengthens them and lifts their arch, improving balance, leg and pelvic function, as well as walking style. It fits any foot size and has two levels of resistance, allowing you to adjust the difficulty of the exercises.
The Foot Corrector consists of a base made of maple wood and an arch made of stainless steel, supported by two springs.
This name hides a device for exercising and strengthening the feet and toes. Thanks to its resistance, it strengthens the foot in both plantar and dorsal flexion, depending on the exercise performed.
It is effective for both preventive purposes and for individuals complaining of foot conditions. Dancers, runners, and other professional athletes successfully use it to achieve a strong posture and unwavering balance.
The FiveBow Toe Exerciser features a flexible cord that provides appropriate resistance during exercises, a stabilizing support for the heel, and durable, comfortable silicone toe grips that can be used individually. The device is universal – you can use it on both the right and left foot.
This is a traditional toe trainer used in Pilates. It corrects toe alignment, reduces discomfort, strengthens the feet, and improves balance and gait. It works great in rehabilitation, especially for individuals with conditions such as bunions, hallux valgus, or misalignment of the toe bones.
The device consists of leather straps and springs, as well as connecting elements made of stainless steel. It comes in two versions, with two levels of resistance – light and heavy, allowing you to adjust it to your level of advancement.
The feet are the foundation for your body – it’s worth taking care of them! Use the suggested exercises and devices to strengthen your toes and foot muscles, so you can enjoy a strong, confident posture and unwavering balance!
I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.