FOOT YOGA FOR A STRONGER AND MORE FUNCTIONAL FOOT

A functional foot maintains strength in the feet and joints, which means you reduce the risk of foot problems such as flat feet, hallux valgus, sunken foot pads, etc.

If your foot functions optimally, you will also have better balance and improved posture, which in turn can help avoid knee and hip problems in the future.

Since I started foot yoga, I have discovered that my toes have become more mobile, and my foot no longer feels as stiff as before.

Here I share my daily foot yoga routine. It is a 5-minute foot yoga program that strengthens your foot health. Join us and create better conditions for your feet!

Get stronger and freer feet with Funq Wear's 5-minute Foot Yoga

Do the exercises barefoot and repeat them 10 times. Don't forget to do the movements slowly and gently. This is especially important if you are a beginner or if you already have stiff joints and feet or foot problems.

1. Free toes (inspired by “Toe Yoga”)

Here's how:

• Stand or sit with your entire foot on the ground.
• Lift your big toe up while the other toes remain on the floor.
• Switch – Lift the other four toes and keep the big toe.
• Finish by spreading all your toes.
• Help with your hand if you are unable to lift your big toe or vice versa.

Advantage:

• Strengthens small muscles in the foot and improves control over the toes.
• Provides better balance and activates the foot for the day's movements.

2. Arch lift (inspired by “Short Foot”)

Here's how:

• Stand with your feet hip-width apart.
• Gently pull your foot together so that the arch of your foot “lifts” without curling your toes.
• Hold for 3 seconds and relax.

Advantage:

• Activates the muscles that support the arch of the foot.
• Improves posture and stability when walking and running.

3. Toe braid

Here's how:

• Sit down comfortably.
• Insert your fingers between your toes as if you were clasping your hands.

Advantage:

• Increases mobility between the toes.

4. The foot pad preserver

Here's how:

1. Sit down comfortably.
2. Hold your hand around all the toes of your foot.
3. Gently push/move the entire toe area back and forth in small movements, as if you are “pushing back” the foot pad from the toes towards the heel.
4. Do the movement slowly and with minimal pressure – it should feel soft and comfortable.

Advantage:

• Helps the foot pad (fat pad) to remain under the front foot pad.
• Reduces strain and soreness when walking.
• Promotes blood circulation and tissue mobility.

Bonus exercises

1. Discus twist – twist out the foot

Here's how:

• Hold your foot with both hands.
• Rotate the forefoot and toes in one direction while rotating the heel in the opposite direction – as if you were wringing out a dishcloth.
• Change direction.

Advantage:

• Increases mobility in the midfoot and softens the joints.

2. Toe rotation – move each toe individually

Here's how:

• Sit down and grasp one toe between your thumb and index finger.
• Gently wiggle your toe using gentle back and forth movements.
• Do the same with each toe.

Advantage:

• Improves fine motor skills and blood circulation in the foot.

Some tips

I recommend that you do the exercises daily. A good time can be first thing in the morning to wake up your feet or in the evening to release tension. I do it either in conjunction with my morning yoga or in front of the TV in the evening.

Are you curious to read more about the functional foot? Read our article called The Functional Foot .

Socks that really let your toes have space are our toe socks and our WIDE+ collection, the main purpose of which is to let your toes be free and happy :-)

Good luck with your new healthy foot routine!

//Maud