4 Essential Ways Of How To Make Your Feet Stronger

Published on: 08 June 2021 Last Updated on: 21 December 2024

The human feet are a masterpiece of engineering and a work of art that enables you to stand for long hours, walk for long distances, hop, skip and jump and follow the activities that your heart wants to follow.

Just like a sound foundation ensures that a building stands upright forever; having strong feet ensure a longer, happier, and healthier life.

However, we often tend to take our feet for granted. Even the best of athletes focus upon building muscles legs, arms, calves, abs, and the rest of the body; but hardly anyone pays attention to the feet.

We seem to forget the fact that our feet are involved in almost every activity we do. They provide us the support and balance in almost all our bodily movements. Lack of strength in our feet is therefore bound to compromise our ability to do any physical activity; be it walking, running, jump, high-intensity sporting event, or even standing!

The Science Behind the Structure of the Feet

Before we embark upon knowing the ways about how to ensure that your feet stronger, it is important to understand the three most important aspects that dictate how strong or weak your feet are. These are –

1.The Soles

Most of us who wear shoes all day long have very soft and tender feet soles. You would have noticed that those who spend time barefooted, have thicker soles. This makes them stronger and firmer and they are able to withstand superficial injuries as well as normal wear and tear quite easily.

2. The Joints, Muscles, And Tendrils Of The Feet

The human foot is a very complex structure. It is made of 33 joints, 26 bones, and almost 100 ligaments! They all are designed to function in a manner that the foot can take the weight of the entire body and spread it evenly to maintain balance in all types of movement.

Strong feet not only help an efficient movement but also help in improving the posture. They also help in avoiding spinal injuries by efficiently maintaining our balance, thus cushioning the effect of any jerks.

3. Arches in the Feet

The arches in our feet help in an efficient rolling action, which maintains the balance during movement. Sometimes the arches are not well developed, giving rise to a situation commonly known as flat feet. When someone is flat-footed, it is difficult to maintain good rolling action which in turn leads to a lower range of action consequently lowering strength as well as speed.

How to Make Your Feet Stronger

Most of us are blessed with well-shaped feet that can take the rigors of our daily life and all the activities we undertake, but often we tend to neglect our feet and suffer the consequences by way of loss of strength as well as suffer from early aging symptoms. It is but natural that if the feet are weak, a person’s mobility will be restricted and he will do fewer activities. This would have an adverse effect on overall health. On the other hand, if a person is active, some of the drawbacks of being flat-footed can be overcome.

**Here are some of the ways of how to make your feet stronger –**

Exercises

By consciously spending some time doing the following specific exercises is the best way to make your feet stronger –

Caterpillar Type Movement – (Benefit– Strengthens the arches)

Lie down on your back, draw your knees and place the feet flat on the floor about 8 inches away from each other. Then lift the arches of both the feet and simultaneously pull your toes backward toward the heels. Keep this position for a few seconds and bring back the arches and toe to their original position. Then do the reverse- arches up and heels toward the toes. Repeat this set three to five times.

Windshield Wiper Movement – (Benefit– Strengthens the entire foot and improves ankle stability)

In continuation with the caterpillar type movement exercise listed above, lift the toes, keeping the feet flexed while only the heels are touching the floor. Then slowly roll your feet to the ground and lift the heels keeping only your toes are on the ground. Repeat 8-10 times.

Wing and Sickle Movement – (Benefit – Strengthens the ankles and promotes correct posture)

Continue lying down as above and roll your feet inward along the inner edge in line with the toe, then roll outwards in line with a small finger. Do this 3-5 times.

The Round Knot Movement – (Benefit – Stretches the ligaments and aids foot alignment)

Sit upright on the floor and extend your legs in front. Bend the left knee towards yourself and interlace the fingertips of the right hand with the left toes. Inch them forward and backward giving the foot a stretch. Repeat 6-8 times. Then do the same with the other foot.

Toughening up Your Feet

There are many other ways of how to make your feet stronger.

Stand More Often – Our daily life is mostly based on sitting. Be it office or home, we spend the day sitting. Consciously standing more often would help strengthen and stretch the muscles of the feet.

Jogging/Walking on the Sand – If you have access to a sandy beach, try walking or running gently on the sand. This would increase the flexibility and strength in your feet and exercise the arch.

Walking Barefoot– Crazy as it may appear, walking on smooth rocks can do wonders for your feet’ strength. Walking barefoot on grass is equally effective as it toughens up the feet soles and makes the feet stronger.

Using Shoes With Insoles

Insoles were traditionally used for making short people appear taller. These days however they are scientifically designed for multiple functions and assist in skiing, biking, golf, etc.

Using best insoles for flat feet ensures not only physical comfort but also improves efficiency and performance in all your multifarious activities.

Even those who suffer from other ailments like Morton’s Neuroma and plantar fasciitis can benefit by using the best insoles for flat feet and carry out all activities normally.

Go On, Focus On Your Feet!

If you want to enhance your control, balance, and power, it is important to start focusing on strengthening your feet.

It will also make you agile with better control of movement. Following these simple tips in your daily routine can put you on the way to balanced, more powerful, and stronger feet in a matter of a few days!

Abdul Aziz Mondol

Abdul Aziz Mondol is a professional blogger who is having a colossal interest in writing blogs and other jones of calligraphies. In terms of his professional commitments, he loves to share content related to business, finance, technology, and the gaming niche.

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The Physical and Occupational Therapy Changes in Medicare for 2020

There has been no time more integral to the advancement of our society than the 21st century. The past 20 years have been essential to the technological increases that are impacting billions of people all across the globe. Many facets of our society have been affected in the modern era, and healthcare is one of the most impacted elements. There has been a transformation throughout the healthcare industry, as new technologies like procedural telemedicine, as well as new regulations, have become commonplace throughout the medical system. There is a multitude of different specialties in healthcare, but one of the top aspects is physical and occupational therapy. This facet is involved in helping people fix their bodily ailments without the use of more invasive procedures. What is Physical and Occupational Therapy? Physical and occupational therapy has become increasingly popular throughout the 21st century, as advancements in the field and a greater understanding of the body have helped to improve peoples’ wellbeing. Patients who frequently attend physical and occupational therapy often have chronic pain or muscular-skeletal issues that can be aided with different exercises and stretches that help to heal the body. Working as a physical or occupational therapist allows you to more effectively treat patients who need help and requires immense knowledge of the human body. As 2020 has already gotten underway, it has become evident that the many changes to the system, especially for Medicare patients, are continuing to affect physical and occupational therapy offices. Understanding these changes is essential if you work in this field. Learning about the 2020 Medicare Changes for PTA & OTA Modifiers Working as a PTA (physical therapy assistant) or OTA (occupational therapy assistant) has undergone immense change since the beginning of the new decade in 2020. The Centers for Medicare and Medicaid Services (CMS) has altered its billing policies, which has impacted the modifiers used in your office as well as the reimbursement procedures provided by PTAs and OTAs. Medicare changes 2020 has been implemented as a payment differential in the ways that PTAs and OTAs are paid. The payment rate is now 85% of the rate of what assistants are paid. CMS has noted that any care that exceeds 10% of the total time of care would now be subject to reduced billing. The payment differential has to be applied to all private practice facilities, home health agencies, hospital outpatient departments, as well as rehabilitation agencies. The codes that this can be applied include therapeutic services, as well as administrative or non-therapeutic services. Any timed or untimed coded procedures and modalities are also included, such as re-evaluations and initial evaluations. These many changes also include new documentation which provides a short description of the application of modifiers. While many of these changes may sound a bit challenging, understanding them is essential for the success of any physical or occupational therapy office. Final Thoughts Working in the physical or occupational therapy field can be very complex, especially when dealing with Medicare billing. Learning about the 2020 changes in Medicare billing is essential when running a physical or occupational therapy firm. Read Also: What Transaction Management Software Will Do to Aid Your Real Estate Business Recognizing How Important Inventory Management is to Your Ecommerce Store

Things No One Warns You About When Working Home Health Care Assistance

Caregivers make up a critically important part of the healthcare system, around 9.5 million people are involved - either family members, or trained professionals. Taking up such a spot requires a great deal of heartfelt desire to help, support, and sacrifice. Whatever the noble cause to start, the reality can be quite harsh, everything that involves human-human contact becomes a challenge, sooner or later. The caregiving position encompasses two sides: Visible or physical - bathing, dressing, grooming, toileting, transferring, feeding, etc. Invisible or psychological - empathy, support, listening, sympathy, care, compassion, patience - and all these qualities are doubled or tripled depending on the case. This is just a short list of theoretically crucial requirements. However, in practice, everything is even more demanding. Those who are willing to apply for the home care assistant jobs, need to be aware of all the aspects of such an occupation, including the flip side. 1. Emotional breakouts People who are full of compassion are emphatic, they feel what others feel and co-live the pain. Apart from making you a great listener, it can also devastate you from the inside. Obviously, the majority of the clients have a sad story when reaching you, and they share their pain, as it’s just natural. That’s the moment when you need to learn to build walls to defend your world from crushing. It doesn’t mean being ignorant about someone’s feelings, but not letting them go through you. Even if it sounds cruel, it’s a vital step to save your psychological health. Think about the doctors, they see a lot, but they never cross the border of empathy, as it will lead to a breakout. Listen, analyze, and sympathize, but never let it inside. Emotionally-proofed people will work more efficiently, as their emotional state will not get the lead. 2. Physical challenge The lightest cases of caregiving will get by with shopping, cleaning, and cooking, which don’t require a high level of physical strength. It is quite a pleasant experience, as the person you are looking after can make a great friend, talker, and listener - just one more person to learn from. However, the prevailing number of care receivers have more severe issues and will require bathing, toilet assistance, washing, etc. In this case, you will make the main force. If you don’t have enough muscle endurance and strength, you both will suffer - your client and you, as the probability of injuries gets too high. In order to prevent such situations from happening, you need to be physically prepared - going to the gym is the best variant. Remember, your health is the foundation of your life and daily performance, your most precious resource. Don’t let it deteriorate, otherwise, your career will end up quite soon. Related: Is Medical Assistant A Good Career Path In 2021? 3. Mood swings We all know about kids experiencing mood swings due to hormonal changes, and they find it hard to control their emotions. However, they are not alone in this problem. The elderly can undergo even more severe mood changes. There are various reasons for that - reaction to pain, health problems, terminal illnesses, inability to accept the changes in body and lifestyle due to aging, etc. While young people mock at grumpiness of the seniors, it’s worth digging more, to see the reason for such negativism. The majority of the clients used to be cheerful and easy-going a few decades before, however, the life lessons could be too hard for many. It is important not to flinch and be understanding, just change the topic, tell a joke to ease the tension, etc. It will help greatly if you deepen your knowledge of the psychology and behavioral changes of seniors. 4. Awkward moments Dressing/undressing, washing/bathing, toilet assistance - these are the most painful moment for people you help. Nobody is used to being suddenly limited in such easy activities and motions, this is the hardest truth to accept. It may cause excessive shyness or an overwhelmingly protective reaction. After it becomes a regular routine, things will get simpler, yet it takes time to adjust. 5. Personal care A good caregiver is a healthy caregiver - psychologically and physically, as only the balance of both will work. Physical exercises, proper nutrition, and sound sleep - the three most important cornerstones for efficient functioning during the day: Some people dismiss the necessity of physical exercise, saying that they have enough at work. However, that’s pretty faulty thinking. Planned and scheduled physical training creates the resources (strength and endurance) you use while working. Proper nutrition consists of healthy proteins, fats, and carbohydrates. Just snacking around will not provide your body with the necessary energy, thus, you will quickly get exhausted. Sound sleep takes about 7-9 hours; if you reduce the time frames to 5-7, your body will not recover after a physically exhausting say. The state of tiredness will accumulate and will lead to health problems and chronic fatigue. Taking care of others is honorable, yet taking care of yourself must be a high-priority task. 6. Financial reward The profitability of caregiving depends on many factors. The average salary of caregivers is around $26, however, it varies according to the state, the services provided, the license, and your skills. While some people think that caregiving is an underqualified position, that is nothing but a common misconception. The more knowledge you have, the better your profile will be. Use every chance to grow within your professional world, and go as far as having a caregiver certification. Attend supplemental training related to medicine, psychology, and physiology. Surely, it’s not possible to be a jack-of-all-trades, however, knowing the basics will definitely increase your chances for better pay, and it will help to grow and instill your confidence, which is a sound ground for your work. Caregiving is sometimes called paid-for care, sometimes as a sacrifice, and sometimes as a work out of despair; however, none of the variants is right. Being a caregiver is a choice and a personal decision. When taking on such a position, you become a co-engine for another person, their help, friend, assistant, and consolation. Yet it’s always important to remember the ‘you’ part, and not to work at the expense of your resources. Read Also: Parasitic Infections Of The Intestinal System, Skin, And Eyes What is the World Trade Center Health Program? How Much Does 24/7 In-Home Care Cost?

Crucial Tips to Getting a Flat Stomach

No one likes a sagging belly. Even pregnant ladies sometimes complain about their sagging bellies only that they do not have an option. Most men want to have that six pack and ladies as well want to feel sexy all the time with their flat bellies. Sagging stomachs are caused by the accumulation of fats in the underlying stomach tissues as well as other organs near the stomach such as the liver. Many people have been struggling to lose this fat to no success. Different techniques, pills, supplements among others have been invented but none seems to be working. This has left many people with no alternative but remain with their ‘big bellies' despite how bad looking they are. This article aims at giving you essential tips on how you should lose your belly fat and have a flat stomach with ease. Essential Tips 1. Eat the right diet Diet is very crucial when it comes to getting a flat stomach. Different eating habits that many people have adopted have exposed them to health hazards such as belly fat accumulation. There are essential tips which you should keep in mind as far as diet is concerned. Ensure you sleep two to three hours from your last meal. This is a simple rule that many people tend to ignore. However, it is quite essential. In many cases, people take their supper and immediately go to sleep. During sleep, the rate of metabolism is slow as compared to the day. Therefore, giving yourself a few hours before sleeping after your meal give the body an allowance to metabolize the consumed food. 2. Stick to a healthy diet Flat tummy requires strictly a special diet. These include; whole grains, fruits, vegetables and other less fatty foods. Avoid junk foods like chips and candy and you will definitely have a flat tummy. Eat lots of lean proteins such as nuts, beans, and lean meat. Also, consume more of whole grains, low-fat dairy products and reduce your sodium intake. Conduct a research on the different type of food that you take which are likely to affect the size of your belly. List them against their replacements and slowly start shifting from bad to good eating habits. 3. Reduce on Quantity Avoid eating too much food on a daily basis. Instead, concentrate on quality rather than quantity. Many people, eat much food with little nutritional value to their body. Ensure that your dish has balanced diet before sitting to eat. Analyze what you eat on a daily basis and as well evaluate and eliminate bad eating habits. The key point is to concentrate on the quality of food rather than its quantity. Chew slowly and thoroughly to avoid from bloating and getting a lot of gas in your stomach. Also, take some time intervals before bites to ensure that foods easily moves along your digestive system. You can as well take seeds and nuts which easily fills up your stomach reducing the amount of food you take. 4. Reduce on sugary substances You should be very cautious when taking artificial sweeteners. Scientific research shows that different kind of artificial sweeteners triggers hunger tempting you to eat a lot of food. This results in the accumulation of fats in your belly hence altering the size of your stomach. They also reduce your insulin levels in the body. In place, you can decide to be drinking lots of water which will significantly or join mike Geary program fat burning kitchen help you get a flat stomach. Water, for instance, aids the process of metabolism. Drinking a lot of water also fills up your stomach thus reducing the amount of food you consume. 5. Engage in weight training This is a common behavior to men. However, many women have enrolled in weight training programs in different parts of the world. In order to get a flat stomach, enroll weight training exercises that target abdominal muscles like crunches. However, do this under the instructions of a trainer. Many people who have independently engaged in weight training ends up hurting themselves. 6. Reduce on your sodium Intake Bloating can be another hindrance to a flat stomach. Therefore, to avoid bloating, reduce the amount of sodium you consume. In place, increase you water intake. Ensure you read the labels in different types of foods that you consume. This will help you monitor the amount of sodium that you take. In case you doubt, the reading from the labels, let health experts conduct a mineral analysis on the particular food for you. Limiting the amount of sodium also drastically reduces body water retention capacity hence making you lean as well as giving you a flat stomach. These guidelines will definitely give you a flat stomach. Avoid some unclear means provided by ‘experts’ on ways to get a flat stomach to be on the safe side. However, do not disregard essential information on ways to get flat tummies from other articles.

4 Essential Ways Of How To Make Your Feet Stronger

The Science Behind the Structure of the Feet

1.The Soles

2. The Joints, Muscles, And Tendrils Of The Feet

3. Arches in the Feet

How to Make Your Feet Stronger

**Here are some of the ways of how to make your feet stronger –**

Exercises

Toughening up Your Feet

There are many other ways of how to make your feet stronger.

Using Shoes With Insoles

Go On, Focus On Your Feet!

Where Can I Buy CBD Oral Drops?

Men’s Health Issues: What are the Biggest Concerns in 2021?

Abdul Aziz Mondol

Abdul Aziz Mondol is a professional blogger who is having a colossal interest in writing blogs and other jones of calligraphies. In terms of his professional commitments, he loves to share content related to business, finance, technology, and the gaming niche.

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Related

The Physical and Occupational Therapy Changes in Medicare for 2020

Things No One Warns You About When Working Home Health Care Assistance

Crucial Tips to Getting a Flat Stomach

4 Essential Ways Of How To Make Your Feet Stronger

The Science Behind the Structure of the Feet

2. The Joints, Muscles, And Tendrils Of The Feet

How to Make Your Feet Stronger

Here are some of the ways of how to make your feet stronger –

Exercises

Toughening up Your Feet

There are many other ways of how to make your feet stronger.

Using Shoes With Insoles

Go On, Focus On Your Feet!

Share this Article

Where Can I Buy CBD Oral Drops?

Men’s Health Issues: What are the Biggest Concerns in 2021?

Abdul Aziz Mondol is a professional blogger who is having a colossal interest in writing blogs and other jones of calligraphies. In terms of his professional commitments, he loves to share content related to business, finance, technology, and the gaming niche.

Leave a Reply

Popular

Follow Us

Recent

Related

**Here are some of the ways of how to make your feet stronger –**