Whether a tough training build has you feeling a bit beat up, or you’ve returned to the trails after some time away, you’re probably neglecting your feet. While many runners sport black toenails and callused pads with pride, they often forget that feet need fitness, too. With a few simple exercises you can do while tuning in to your favourite running documentary, you can keep those feet healthy enough to pound both dirt and pavement with power.
Yoga for feet, toes and ankles: give your neglected lower limbs some love
Anyone who has trampled over some rooty trails after a winter on the treadmill or roads will be familiar with how surprisingly sore your feet can get, with tender muscles and tendons (there are more than 100 in each foot) becoming achier with each step. Foot exercises, particularly ones that support the arch, can not only prevent foot soreness but will also keep foot injuries (like the dreaded plantar fasciitis) at bay while helping you build a strong propulsive push-off from the big toe.
Short foot exercise
This exercise helps strengthen the intrinsic muscles of the foot, important for maintaining arch support and stability during running.
Sit or stand with your feet flat on the ground.
Without curling your toes, try to shorten the arch of your foot by sliding your toes back toward your heel (while lifting the arch of your foot).
Hold this position for a few seconds, then release.
Do 5-10 reps whenever you have time.
Calf raise with big toe press
This exercise is just like a regular calf raise but with a big toe bonus. Hang on to something sturdy for balance if needed.
Stand on the edge of a stair in your bare feet, and let your heels drop below the level of the stair, focusing on pressing into your big toe.
Rise up onto your toes as high as you can, to do a traditional calf raise, continuing to press through the big toe.
Return to neutral and repeat. Do 12-15 reps.
Toe splay
This is a super easy exercise you can do daily that boosts toe mobility and strengthens the muscles responsible for toe alignment, which can enhance stability during the push-off while running.
Sit or stand with your feet flat on the ground.
Spread your toes as wide as possible, then bring them back to a neutral position.
Repeat for three sets of 15–20 reps, but feel free to add a set into your day whenever you think of it.
Toe curls
Toe curls are easy and can be done anywhere—while working at a desk or watching a movie. They are overall foot strengtheners, helping improve balance, stability, and overall foot health for runners.
Sit comfortably in a chair with your feet flat on the floor.
With your heels on the ground, slowly curl your toes inward as if you’re trying to pick up a small object with them.
Hold this curled position for a few seconds, focusing on engaging the muscles in the soles of your feet. Slowly release and straighten your toes back to the starting position.
Aim for 10 reps, gradually increasing the number as your foot strength improves.
While you can do all of the exercises together several times a week, they can also be inserted into your daily routine whenever you feel inspired.
