脚趾提高专注于将脚趾抬高。他们不要与小牛加薪相混淆，这是当您抬起并降低地面的脚跟时。此练习不需要任何设备，可以帮助加强和稳定脚踝。
本文将探索脚趾的加薪，从中受益，以及如何正确地做它们。
Toe raises mainly work muscles in the lower leg, especially thetibialis anterior，位于胫骨的外表面或胫骨的外表面。该肌肉负责向上弯曲脚，并伸出脚趾。
他们加强脚踝
Keeping your ankles strong and healthy helps you in the long run.
Both the leg and foot are made up of tendons, muscles, and ligaments that withstand the stress of movement every day.
例如，体内最大的肌腱是跟腱肌腱，将小腿肌肉固定在脚后跟骨上。没有它，做诸如步行之类的事情将非常困难。
脚踝的其他肌腱包括屈肌长肌（脚踝内部连接到大脚趾）和屈肌肌肉（脚踝内部连接到其他脚趾）。
By using these tendons, nearby muscles, and ligaments for toe raises, you work on range of motion and improve your overall foot health. In some cases, you can even relieve foot and ankle pain.
This makes injuries such as胫骨夹板, a common concern for runners, and stress fractures less likely.
他们帮助平衡
强壮的脚踝和胫骨有助于保持平衡，使您在每天做事时感到更加稳定，例如站立，步行，跑步或跳跃。
一
Researchers had the participants complete several activities, including modified heel raises without the use of the toes and a single-leg stance on the toes. In the end, it was found that the dancers rely on their use of toe flexors for balance more than non-dancers.
Researchers recommended that using modified heel raises with toes off the edge of a block to train muscles that control足底屈曲应进一步研究舞者肌腱炎的非手术治疗选择。
他们有助于足底筋膜炎
足底筋膜炎当您在脚跟或中部区域遭受疼痛时，这是由于足底筋膜韧带引起的。这是将脚跟连接到脚部的浓密韧带。
足底筋膜炎有许多治疗选择，包括非处方药，骨科鞋和糖节。脚趾加薪也是一个绝佳的选择。
脚跟饲养是治疗足底筋膜炎的常见治疗运动。一个
每天可以加薪，每天至少一到两次。
You can do them at any time, including when you’re sitting down, standing in line, working, or watching TV.
怎么做seated toe raises
- 启动脚平放在地板上。将手放在腿上或椅子的侧面。
- Lift your toes on your right foot, keeping the left foot planted firmly on the ground.
- Hold for 3 to 5 seconds.
- Lower your toes.
- 每英尺重复10到15次，总共3套。
To ease into this exercise, you can start by lifting only your toes, flexing at the ball of your foot. Once you feel comfortable, you can try a full toe raise, which involves lifting your foot so that only your heel stays on the ground.
怎么做standing toe raises
对于站立脚趾的提升，请找到一个可以安全站立的空间。可能是：
- on the floor
- 脚趾挂在边缘的一步中
- 在脚趾低于高跟鞋的倾斜度上
从那里开始，沿着座椅抬高相同的步骤，从那里提起和较低。
主动姿势
无论是座位还是站立，请尝试保持主动直立姿势, with your back mostly straight and your shoulders back, throughout the exercise.
Doing toe raises on a regular basis is a great way to take care of your feet. This exercise only takes a few minutes a day and you can even do it while watching TV.
If you have any issues with pain or discomfort in your feet or ankles, you may want to speak with a doctor or physical therapist before doing toe raises.