Foot Strengthening Exercises
On average, we all do 7000 steps a day. Chuck in the occasional long period of standing still, some running (or lots of running), some naughty shoes, previous injuries, etc etc, it really is amazing what our feet do for us. So please don’t forget about them when thinking about your health and fitness. Simple foot strengthening exercises, done regularly, can help ensure your feet are in tip top shape for whatever you throw at them.
Towel Clawing
Awesome strengthening exercise for intrinsic foot muscles!
Directions:
Use a tea-towel (or beach towel if you eat >6 weetbix for breakfast).
Use all your toes.
Big, slow, powerful clawing. Really feel all those muscles working.
Repeat 5 times.
Bonus point: use the foot to flick the tea-towel into the dirty washing basket when finished.
Big Toe / Arch Strength
If you want a strong, stable arch, you need a powerful big toe. Fundamental for propulsion when walking and running.
Directions:
Use a theraband to apply an upward force, lifting the big toe.
Firmly, but slowly bring the toe down to the ground.
Firmly press the toe into the ground for 2 seconds.
Repeat 20-30 times each foot.
Torque to your feet
Activate the muscles from the foot all the way up to the glutes involved in managing rotation (internal/external rotation, pronation/supination).
Directions:
Keep heel and ball of foot on the ground.
Contract all the foot muscles and rotate the ankle externally (keeping forefoot on ground).
Flatten and stretch the foot out, allowing the ankle to roll inwards.
Repeat 20-30 times each foot.