Your feet need attention and care, as they carry us many miles especially during training phases. What do you think? Do you thank your feet by pampering them? Not yet? Well, these exercises will give you runners’ feet. Your feet should be just as fit as you are.
Get Strong Feet
1. Toe Presses
Start the feet strengthening exercise routine by warming up with a set of toe presses to keep you grounded. The toe press provides an alternative strengthening method to the very commonly used calf raise. Performed on the leg press machine, the toe press works the entirety of the calf muscle group, which consists of the gastrocnemius and the soleus muscles. Strong calves can add power when you’re running and jumping, while also helping to stabilize your body.
- Stand tall and bend slightly in the knees.
- Grip the floor with all 10 toes.
- Hold for a count of three (avoid curling your toes).
- Release and perform a set of 10 reps three times a day.
- Up the intensity by holding your grip longer.
2. Feet Stretch And Flex
Now that you have your toes stretched, move on the foot flexing exercise with an exercise band. The stretching techniques for the feet include an improved range of motion, which aids in keeping the feet and ankles strong, added flexibility that may contribute to providing additional support, in addition to possibly reducing any mild foot pain that may exist.
- Sit on the floor with feet straight out in front
- Wrap an exercise band around a sturdy chair or bedpost
- Place the band on the tops of your feet
- Situate your body seated so that the band pulls with slight resistance
- Work the feet by flexing against the band
- Finish with two sets of 20 reps
3. Pencil Curls
Now it’s time to test the strength of your toes with some pencil curls. Toe curls help to release tension in your feet, which can improve your overall balance.
- Stand tall and shift your weight to one leg
- Grab the pencil in your toes and hold for 6 seconds
- Repeat with 10 pencil curls, then switch to the other side
- Practice this exercise three times a day
- Another option is to ditch the pencil and scrunch a towel in your toes instead.
4. Monopoly Bits
Who knew picking up after a board game could become such a fun and exciting exercise? Try this foot strengthening exercise by scattering little bits of Monopoly pieces (or any small pieces will work) across the floor and picking them up with your feet.
- Stand in front of the mess of Monopoly pieces.
- Pick up 10 pieces with your right foot transferring each to a cup nearby.
- Repeat with the left leg.
- Challenge anyone around you to race to the finish.
5. Toe Walking
One of the easiest ways to quickly start strengthening your feet and toes is by simply walking on your tip-toes. Walking on the toes strengthens the calf muscles and stretches the frequently shortened toe extensors.
- Pace by walking on your toes for a total of 20 seconds.
- Rest then repeat for a total of 8 reps two times a day.
- Up the intensity by increasing the time of your walks.
6. Toe Lift
Try and lift each toe one at a time. All muscles in the body have to be balanced. Some stronger and some weaker in order for our joints to work efficiently without much risk for injury. Strengthening the shin muscle helps reduce the risk of ankle and tendon injury.
- Stand tall with your knees slightly bent
- Concentrate on lifting one toe at a time on your right then your left
- Repeat the exercise for three sets on each foot