Runner’s feet take a beating! On average, each foot comes into contact with the ground 80 to 100 times per minute. We often overlook the importance of our feet and toes, but they are probably one of the hardest working parts of our bodies. That’s why it is super important to give your feet and toes a little TLC to keep them healthy and resilient.
Here are three foot and toe exercises that specifically benefit runners demonstrated by COAST Kinesiologist and runner Ben Rebalski.
Foot Hand Stretch
This stretch helps give your toes mobility by creating space between each toe, which feels great after a few hours of pounding pavement.
Glide your fingers in between the spaces of each of your toes. It may help to have some moisturizer on your hands.
Use your hand to move your foot, alternating between up, down and side to side to really capture the full range of motion.
If you are really tight between your toes, just use the tips of your fingers and progress from there.
Toe Dissociation
Don’t forget your toes! Your toes play an important role when stabilizing your foot when it hits the ground.
Place a ball under your transverse arch (across the ball of your foot.)
Squeeze all your toes down and then begin alternating between lifting your big toe and the others.
This can be super challenging at first, so it is something to work on.
Big Toe Release
For runners, your big toe plays a big role in pushing off the ground and propelling you forward. Overtime, your big toe can become stiff and lose mobility. This exercise helps to release your big toe and actually improve your gait.
Place the ball on the inside of your foot behind the ball of your big toe.
Put the weight down on the ball and actively lift the big toe. It’s ok if the other toes come too.
If you are struggling to lift your big toe, you gently lift it to get a stretch.