中文
Mother's Club

Tips for Mothers

Enhance foot arch development and prevent flatfoot by doing daily foot exercises and wearing proper shoes.

Muscle Training Exercises

  1. Tiptoe exercise
    Benefit:Strengthen calf and foot bottom muscles to help arch development
    Instruction:Raise your heels and stand on tiptoes for 5 seconds. Slowly return to ground. Repeat for 10 times.

  2. Toe exercise
    Benefit:Strengthen foot bottom muscle to help arch development
    Instruction:Use toes to lift objects such as towels or marbles. Hold for 5 seconds and release. Repeat for 10 times.

  3. Bouncing exercise
    Benefit:Strengthen calf and foot bottom muscles to help arch development
    Instruction:Doing bouncing exercises such as jumping rope or playing basketball.

Relief exercises

  1. Arch rod exercise
    Benefit︰Massage foot bottom muscle to relieve foot fatigue
    Instruction︰Sit on chair and put your foot on top of an arch rod. Roll your foot from forefoot to heel repeatedly. Be careful not to massage the same position with force for too long. Exercise for approximately 5 minutes daily.

  2. Stretching calf muscle exercise
    Benefit︰Effective in relieving calf and foot fatigue
    Instruction︰Stand with one leg in front of the other. Bend your front leg and straighten your hind leg. Lower your body slowly until your calf feels stretched. Hold the position for 10 seconds and repeat for 10 times.