{"id":9794,"date":"2024-07-18T14:59:20","date_gmt":"2024-07-18T14:59:20","guid":{"rendered":"http:\/\/medexperts.pro\/?p=9794"},"modified":"2024-07-18T15:23:26","modified_gmt":"2024-07-18T15:23:26","slug":"a-12-minute-workout-to-build-foot-strength","status":"publish","type":"post","link":"http:\/\/medexperts.pro\/?p=9794","title":{"rendered":"A 12-Minute Workout to Build Foot Strength"},"content":{"rendered":"
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Much like how the network of muscles around the hips, pelvis and back act like scaffolding for the spine, the tiny muscles within the feet are responsible for supporting the arch, absorbing load and keeping you stable when you walk or run.<\/p>\n

\u201cYou put four to six times your body weight through your feet when you walk,\u201d said Courtney Conley, the founder of Gait Happens, a Colorado-based online education resource focused on foot health. \u201cAnd 11 times your body weight when you run.\u201d<\/p>\n

These muscles within the foot, known as the foot core<\/a>, are activated when we walk barefoot but become dormant and weak when we wear narrow, cushioned footwear, Dr. Conley said.<\/p>\n

Over time, a weak foot core alters your gait and can lead to falls and injuries, such as shin splints. Therefore, anyone who spends a lot of time on their feet \u2014 such as a nurse or restaurant server and people who run or walk for fitness \u2014 could benefit from adding foot strengthening exercises to their routine, said Dr. Conley.<\/p>\n<\/div>\n<\/div>\n

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If you want to strengthen your running game or simply protect your feet as you age, try the following five drills, listed from easiest to most challenging. They won\u2019t take more than 12 minutes to complete in one session, but you can also sprinkle them throughout your day.<\/p>\n

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Much like how the network of muscles around the hips, pelvis and back act like scaffolding for the spine, the tiny muscles within the feet are responsible for supporting the arch, absorbing load and keeping you stable when you walk or run.\u201cYou put four to six times your body weight through your feet when you walk,\u201d said Courtney Conley, the founder of Gait Happens, a Colorado-based online education resource focused on foot health. \u201cAnd 11 times your body weight when you run.\u201dThese muscles within the foot, known as the foot core, are activated when we walk barefoot but become dormant and weak when we wear narrow, cushioned footwear, Dr. Conley said.Over time, a weak foot core alters your gait and can lead to falls and injuries, such as shin splints. Therefore, anyone who spends a lot of time on their feet \u2014 such as a nurse or restaurant server and people who run or walk for fitness \u2014 could benefit from adding foot strengthening exercises to their routine, said Dr. Conley.If you want to strengthen your running game or simply protect your feet as you age, try the following five drills, listed from easiest to most challenging. They won\u2019t take more than 12 minutes to complete in one session, but you can also sprinkle them throughout your day.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and\u00a0log into\u00a0your Times account, or\u00a0subscribe\u00a0for all of The Times.Thank you for your patience while we verify access.Already a subscriber?\u00a0Log in.Want all of The Times?\u00a0Subscribe.<\/p>\n","protected":false},"author":1,"featured_media":9796,"comment_status":"close","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"http:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/9794","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9794"}],"version-history":[{"count":2,"href":"http:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/9794\/revisions"}],"predecessor-version":[{"id":9797,"href":"http:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/9794\/revisions\/9797"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/media\/9796"}],"wp:attachment":[{"href":"http:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9794"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}