Nov 34 min read

Grounding and Foot Strength: A Self-Care Combo for Improved Health and Balance

At Broken to Brilliant, we understand that self-care is not only essential for recovery but can also be a powerful, self-guided step for survivors of domestic violence on their path to healing. Through our initiatives, such as the Blogging Self-Care programs – Blogging GEMS and Blogging STARS – we’ve supported survivors in discovering self-care strategies that are both accessible and empowering. We shared the impactful results of these programs in a presentation titled The Benefits of Blogging for Survivors at the 7th Stop Domestic Violence Conference in 2021, underscoring our commitment to survivor-centred recovery tools.

Self-care can take many forms, from simple daily practices to mindful activities, all of which provide survivors with a means to nurture themselves without cost. Each Sunday, we share a self-care tip as part of our Self-Care Sunday series. This week’s focus is on the combined benefits of grounding and foot exercises—a blend of practices that support both mental and physical well-being. Grounding, or Earthing, is a way to reconnect with nature’s energy, which can help improve blood flow, reduce anxiety, and promote overall wellness. Adding foot-strengthening exercises further enhances balance, stability, and even pain relief, creating a holistic self-care practice that’s easy to start and sustain.

Back in April, we highlighted grounding as a valuable self-care technique. Today, we’re building on that by introducing exercises that maximise its benefits and bring added strength and stability to your wellness journey.

What is Grounding?

Grounding, also known as earthing, is the practice of reconnecting with the earth’s natural energy by directly touching the ground with bare skin—usually the feet. Research has shown that grounding can help regulate electrical energy in the body, potentially reducing pain, stress, and inflammation. Whether on grass, sand, or dirt, grounding offers a sense of calm and connection to nature.

Benefits of Grounding for Mental and Physical Health

Studies suggest grounding can:

Improve blood fluidity, enhancing circulation.
Alleviate anxiety and stress by promoting relaxation.
Reduce chronic pain and inflammation.

Simply stepping outside and placing your feet on the earth allows you to tap into these benefits. Adding a few minutes of mindful breathing while grounding can deepen this sense of relaxation.

Enhancing Grounding with Foot Exercises

To take grounding to the next level, try incorporating foot exercises while you’re connected to the earth. Dr Courtney Conley, a specialist in foot and gait health, shares that strengthening our feet can improve balance, alleviate knee and back pain, and reduce the risk of falls. Dr Conley discussed these benefits on The Dhru Purohit Show, where she explained how foot exercises help not only our physical health but also our overall wellness.

Toe Exercises for Better Balance and Reduced Pain

Here are two simple exercises you can do while grounding to help strengthen your feet and improve balance. The toe raises are demonstrated by Dr. Cara Giusti, PT, DPT, a physical therapist specializing in movement health.

1. Toe Raises

Big Toe Lifts: Lift just your big toe, keeping the other four toes on the ground. Hold for 5 seconds, then relax. Repeat 10 times.

Four-Toe Lifts: Now, lift your other four toes while keeping your big toe grounded. Hold for 5 seconds, then relax. Repeat 10 times.

This exercise builds toe strength, which in turn supports balance, reduces foot strain, and may even relieve knee and back pain and prevent falls in the future.

2. Toe Grab with Towel

Place a small face cloth on the ground. Use your toes to pick it up, gripping with all your toes for a few seconds before releasing.
For an extra challenge, balance on one leg while completing this exercise!

These exercises not only strengthen toe and foot muscles, but they also challenge your balance and will improve your stability and reduce the risk of falls.

Watch Dr. Cara Giusti’s demonstration of these toe exercises

Bringing It All Together: A Game-Changing Self-Care Routine

Combining grounding with toe exercises may be one of the simplest yet most effective ways to nurture your body and mind. Connecting yourself to the earth allows you to recharge with nature’s energy while the exercises help build toe, foot and leg strength, adding balance, stability and resilience for the future.

Make Grounding and Foot Care a Habit

Whether you're new to grounding or already include it in your routine, adding these toe exercises can amplify the benefits. Try this self-care practice for a few minutes each day, and see how it improves your balance, reduces pain, and fosters a deeper connection to the earth.

Embrace Self-care Sunday with this unique blend of grounding and foot-strengthening exercises—small steps that lead to big wellness gains.