Who doesn’t know that feeling?.. Leg pain after a long day at work or exercise!
Our feet are “designed” to run barefoot on natural surfaces. Instead, day in and day out, we actually shackle our feet with shoes that reflect much more fashion trends than the needs of our feet.

Just 15 minutes a day of these exercises is enough to get rid of tension and stress and keep your feet healthy. Do something useful for your feet, and they will certainly thank you!

Exercises

“C-arc”

In a sitting position, grasp the foot with both hands. Grasp the joint of the thumb with one hand and the little finger with the other hand, as shown in the figure. Then begin to massage the two fingers in a circular motion towards each other. During the movement, you seem to create a C-shaped symmetrical arc.
Repeat the exercise 10 or 20 times

Tip: Perform gentle movements! This is an easy enough exercise!
Duration: average 3-5 minutes

“Tearing up the newspaper”

Sit on a chair and put both feet on the newspaper. Grab the paper with your toes and slowly tear the newspaper, page by page. Try to tear the newspaper into small pieces.
Perform the exercise for at least 1 minute
Attention: this exercise is quite difficult!

“Spiral of the feet”

Sit comfortably on the floor so that your right foot and lower leg form a right angle. Wrap your right hand around your toe and your left hand around your heel. Then begin to perform the movement as if you were squeezing a wet towel. “Twist” the heel inwards and the foot outwards.
Repeat the exercise 10-20 times or more.
Caution: Perform the movements gently and do not turn the foot when resistance occurs.
This exercise is quite difficult to perform!
Duration: about 5 minutes

“Lifting the towel”

Sit on a chair and put one foot on a towel. Then grab the towel with your toes and try to lift it. Do the exercise for at least 30 seconds.
Tip: the exercise can also be performed standing, which increases its complexity.
This exercise is quite complicated!
Duration: 30 seconds

“Tying the knot”

Take a medium-thickness rope about a meter long. Put the rope on the floor and sit on a chair in front of the rope. Clamp both ends of the rope with your toes. Try tying a knot.
Perform the exercise for 5 minutes.
Attention: this is quite a difficult exercise!
Duration: about 2 minutes

“Ball massage”

With active movements, roll the tennis ball back/ forth with the sole of the foot. Use the entire surface of the foot: from the front to the heel. The duration of the exercise is optional (while you feel comfortable).
Tip: The exercise can also be performed sitting. When using a special massage ball, the effect on the foot is enhanced.
Duration: about 3 minutes

“Writing letters”

Put a piece of paper on the floor. Sit on a chair and put one foot on a piece of paper. Hold the pen with your thumb and index toe. Try to write any word, such as “foot.”
Perform the exercise for at least 3-5 minutes.
Attention: this exercise is quite complicated!
Duration: 3-5 minutes

“Stand at your fingertips”

Place your feet parallel to each other. Stand at your fingertips and alternately lower your left and right heels 10 times without touching your heel to the floor.
Tip: Do this exercise regularly several times throughout the day, such as when brushing your teeth. The exercise is quite challenging.
Duration: about 3-5 minutes

“Rolling the Ball”

Sit on a chair and raise your feet. Hold a medium-sized ball between your feet. Hold the ball tightly with your feet. Begin moving the ball from the pads of your fingers to your heels, preventing it from falling. At the end of the exercise, shake your legs well.
Repeat the exercise 5 times.
Attention: this is quite a difficult exercise!
Duration: 3-5 minutes

“Crumple and smooth the paper again”

Sit on a chair, put a piece of paper in front of you. Put your feet on a piece of paper. Then use both feet to try to crumple the piece of paper as hard as possible. Next, unfold the piece of paper with your feet and try to smooth it as much as possible.
Repeat the exercise twice.
Attention: this exercise is quite complicated!
Duration: 1-2 min