Strengthen your tarsal muscles with these exercises
The tarsal muscles in your foot are pretty important for, you know, not falling over! Strong tarsal muscles contribute to healthier feet, improved athletic performance, and a lower risk of injuries. This article provides a list of five effective exercises to strengthen your tarsal muscles. They're easy to do and don't need a bunch of fancy equipment, so no excuses!
Toe curls for enhanced flexibility
Toe curls strengthen the flexor muscles of the tarsals and toes. To do this exercise, sit comfortably with your feet flat on the ground. Curl your toes towards the sole of your foot as if you are trying to grab a small object with them. Hold this position for five seconds before releasing. Do this exercise 10 times for three sets daily to gradually increase tarsal muscle strength.
Arch lifts for better support
Arch lifts strengthen the arches of your feet, perfect for flat feet or improving posture. Stand with feet hip-width apart, raise arches while keeping toes and balls of feet on the ground. Hold for five seconds, then lower. Doing three sets of 12 reps daily will strengthen those tarsal muscles.
Heel raises for stability
Heel raises are great for simultaneously strengthening your calf and tarsal muscles. Stand tall with your feet hip-width apart, then slowly raise your heels off the ground until you're standing on your toes. Hold for three seconds, then lower down slowly. Try to do three sets of 15 repetitions every day for maximum benefit.
Towel scrunches for improved muscle tone
Towel scrunches: They help in strengthening and enhancing the flexibility of your tarsal muscles. Lay a towel out longways on the floor and sit at one end with your legs extended and heels down. Scrunch the towel towards you using only your toes, make sure to keep your heels stationary. Three sets of eight should be enough to give these muscles a good workout.
Walking barefoot on different surfaces
Walking barefoot strengthens the foot muscles, including the tarsals, by actively engaging them in a way that shoes can't replicate. This is particularly beneficial when walking on varied natural surfaces like grass, sand, or pebbles. The unevenness of these natural terrains provides resistance training, further contributing to muscle strengthening in the foot. By going barefoot, you give your feet a full workout, improving muscle tone and overall foot health.
