Foot health

02 November 2011

4 quick in-flight exercises

Feet tired and swollen after a long flight? Here are some exercises keep your feet happy.

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Feet tired and swollen after a long flight? Here are some exercises keep your feet happy.

While in-flight, move your legs and feet for three to four minutes per hour while seated, and move about the cabin occasionally.

         Do the light exercises recommended below in the In-flight Workout section:

1. Ankle Circles

Lift feet off the floor. Draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counter-clockwise. Reverse circles. Rotate in each direction for 15 seconds.

2. Foot Pumps

This foot exercise has three stages:
1. Start with both heels on the floor and point feet upward as high as you can.
2. Put both feet flat on the floor.
3. Lift heels high, keeping balls of feet on the floor. Repeat these three stages in a continuous motion and at 30-second intervals.

3. Knee Lifts

Lift leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.

4. Knee to Chest

Bend forward slightly. Clasp hands around the left knee and hug it to your chest. Hold stretch for 15 seconds. Keeping hands around the knee slowly let it down. Alternate legs. Repeat 10 times.

(Health24, Ncumisa Magadla, November 2011)

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Foot and ankle exercises

Source: brandon@sorefeet.co.za.24.com">Dr Brandon Maggen

 

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