This little piggy...

This little piggy ran a mile. This little piggy swam three. This little piggy bench pressed. This little piggy danced free. And this little piggy showed up everyone else in the gym. But how did these piggys get so strong?? Because their owner never forgot to work them out before and after the physical actives the owner participated in.

When exercising, feet are usually forgotten to be warmed up and cooled down with the rest of the body. Rarely are they considered a body part that needs to be strengthened. They are smaller than other parts of the body, attract less attention, and are usually out of sight and out of mind. But these little guys under go a huge amount of impact during a work out or a physical activity.

Stretching and strengthening feet is a very important way to prevent foot injury from occurring during the everyday life not and in the future. This is also a very effective way to help relieve foot pain if an injury has already occurred. A little tender love and care is important to keep your feet healthy and pain free enough to get you the places you need to go.

Here are a few stretches, exercises, and massage techniques to keep your piggys marching on.


Stretches:
- Toe Raises: Hold onto a wall for support. From flat foot, rise up so you are standing on your toes only. Hold for 5 seconds. Repeat 10 times.
- Toe Points: Sitting down, flex the arch of the foot so the toes are pointed into a straight line and the heel is close to the back of the leg. Hold for 5 seconds. Repeat 10 times
- Toe Curls: Sitting down, scrunch all your toes together so they are pointing away from the top of your foot. Hold for 5 seconds. Repeat 10 times.

Exercises:
- Toe Squeezes: Hold a toe separator between your toes. Squeeze for 5 seconds. Repeat 10 times. This exercise is great for people with Hammer toes of suffer from toe cramps.
- Towel Scoop. While standing, place a towel on the floor, pick it up with only your toes. Repeat 5 times.

Massage techniques:
1. Apply an ample amount of lotion to feet.
2. Start by massaging the length of your feet up and down. Repeat 3-5 times.
3. Cup your heel and gently assist your foot in rotating the ankle. Repeat 5 times both directions.
4. Hold toes in one hand and heel in another. Gentle bring toes back towards your shins. This will stretch the calf. Hold for 3-5 seconds and repeat 5 times.
5. Gently grab each toe individually and pull directly away from foot to stretch and lengthen the toe. Hold for 3-5 seconds and repeat 5 times.
6. With your thumb, in circular motions, gently rub and apply pressure to the arch of your foot. Continue for 60 seconds.
7. To finish, once again massage the length of your foot 3-5 times.



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