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What’s the story
Weak foot arches can cause discomfort and hinder mobility.
An innovative method to strengthen weak foot arches is by exercising on African sand dunes.
The natural resistance offered by the shifting sands helps build the muscles supporting the foot arch, providing a balance of challenge and support for individuals seeking to enhance their foot health.
Barefoot walks
Walking barefoot on inclines
Walking barefoot on sand dune inclines is an excellent exercise for strengthening the arches of your feet.
The soft, uneven surface of the sand dune challenges your foot muscles, helping build strength and support in the arches.
Begin with shorter walks and progressively increase the distance as your feet become stronger.
This exercise not only strengthens the foot arch but also enhances balance and posture.
Toe exercises
Toe grips on sand
Doing toe grips on sand is a great way to strengthen your foot’s arch.
Simply dig your toes into the sand and hold the grip for a few seconds before releasing.
Do this for five minutes every day.
This exercise works the smaller muscles in your feet that are important for supporting the arches.
Heel workouts
Heel raises on slopes
Find a gentle incline on a sand dune where you can safely do heel raises.
Stand with your feet hip-width apart and raise your heels off the ground, then lower them back down.
Doing three sets of 10 reps daily will strengthen not only your arches but also your calves, providing better support for your whole foot.
Sand dune sprints
Short-distance sprinting on sand dunes provides a high-intensity workout that strengthens not only your foot arches but also boosts cardiovascular health.
The added resistance of the sand makes this exercise significantly more demanding compared to sprinting on hard surfaces, guaranteeing a thorough workout and strengthening of both the intrinsic and extrinsic muscles of the feet.
Balance training
Balancing exercises
Performing balance exercises like standing on one leg or doing yoga poses such as Tree Pose on soft sand can greatly enhance foot strength and stability.
These exercises compel you to stabilize yourself by engaging various muscle groups in your feet, including those supporting the arches.
This strengthens them and makes them more resistant to injuries.