Feeling Achy All Over? Exercise Your Feet!

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The body can be a funny thing. That hip pain you’re feeling, for example, might not actually be from a problem with your hips. It could be from something else completely.

Take overpronation.

Overpronation occurs when the foot collapses inward while walking. Hubby James is definitely in the pronator club. It stresses the plantar fascia (the connective tissue underneath the arch of the foot.), which, in turn, places extra stress on the ankles, knees, hips, lower back, and even the shoulders. So basically, overpronation can set you up for all sorts of injuries throughout your body, as does any other foot discrepancy you might have.

Below are 3 exercises you can do to keep your feet in tippy-top-toe shape. I know it seems strange to think about foot exercises, but building muscle in the foot and keeping the tissue flexible are great for protecting your whole kinetic chain: ankles, knees, hips, and all other joints that are prone to overcompensation injuries. Life is much, much better being injury-free. Give these exercises a try!

Foot exercise 1

Golf Ball Rolls

This is a great one you can do while co-piloting your next RV trip. While sitting in the passenger’s seat (or any chair), place a golf ball under your foot. Roll your foot around to give yourself a deep-tissue massage. Be careful not to use too much pressure, as we have many small bones in our feet. Roll the ball under each foot for about 30 to 60 seconds.

Foot exercise 2

Towel Scrunch

From a seated position, set a towel on the floor and place one bare foot on top of it . Use your toes to pick the towel up and raise it about a foot (no pun!) off the ground. Once the towel is up, release it and let it drop back to the ground. Repeat this eight to ten times on each side.

Calf Raise Exercise

Calf Raises

Stand facing a wall and place your hands on it for support. Using good posture, raise yourself up on your toes, hold for two seconds, and then return to a normal stance. Do 10-15 of these. This will help build up your stabilizer muscles and is also a great way to improve your ankle control.

And that’s it! Of course, after all your hard foot exercise work, you’ll probably need your co-pilot to give you a foot massage. And if he actually does it, you’re one lucky girl (ahem, ahem James…)!

Stay fit, FitRVers!

After 15 years as an educator in both the public K-12 setting and the University level in Special Physical Education, Stef made the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach specializing in seniors, medical conditions, and injuries. Stef loves running, cycling, and being “Mugga” to her two favorite mini-humans — Punky and Marshmallow. ❤️

    2 thoughts on “Feeling Achy All Over? Exercise Your Feet!

    1. Anna

      I love how easily I can fit these simple exercises into my SAHM routine! My daughter is super motivational and helps me count how many I’ve done. She’s two so it’s super cute! Is there a way I can subscribe to the blog so that I get updates when there are new posts/exercises? Thanks!

      1. James

        Just added this feature today. I hope it works.
        Reload the page and look to the right!
        Let me know if it works for you.


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