Warning! This post contains pictures of feet! Although they are clean feet, they’re still feet. If you’re not down with that, come back tomorrow for something else.
**I have a buddy who is very foot-averse. Is that weird to anyone else? Normal? Anyway…
I do these foot-strengthening moves about once every two weeks. In all honesty, I should be doing them twice per week. Whoopsie-daisies! These are just tidbits I picked up from here or there, so don’t take this as a “cure” or real “solution” to anything. They just seem to be helping me a lot.
First and foremost, I warm up my feet with yoga since I do these foot strengthening moves in the morning.
1. Toe Scrunches
Put your foot on a towel on a smooth surface. Keep you heel off the edge.
Scrunch up the towel with your toes. I do 3 sets of 10-12 scrunches per side.
2. Big Toe Lifts
I’m so awful at these! Just keep you foot flat on the ground.
Lift you big toe. Put it back down. Seriously, it’s harder than it looks.
3. Ball Roller Stretch
Roll a tennis ball under your foot. Apply significant pressure.
Use the ball like you would a foam roller, stopping at any hard bits of scar tissue.
Yeah… ouch. Don’t hurt yourself, but this shouldn’t be comfortable. It feels good later. Trust me.
4. Ice
This isn’t “strengthening,” but it’s good if you have cranky feet. I like freezing a water bottle and putting my foot on it. I’m sure ice, peas, or whatever else works fine too. I’m not so good at doing this, but I still recommend it.
- Ever had foot problems? If so, how’d you fix it?
- Whatcha’ got on tap for the weekend?
January 14, 2012 at 6:52 am
The roller and the toe scrunches are vital to me lately to keep the foot pain that popped up for me away. Also randomly stretching my foot through the day by pulling up on the toes and keeping my calves well stretched since a lot of foot and ankle issues stem from there. Lastly, ice if needed.
January 14, 2012 at 7:23 am
I love doing the tennis ball roll when my feet are sore too, doesn’t it feel amazing?!
I like your bunny slippers too heehee
January 14, 2012 at 8:19 am
I kind of combine the tennis ball and ice idea – I freeze a soup can and roll with that. Hurts so good!
January 14, 2012 at 8:46 am
I can’t stand feet. People can’t even touch mine without me kicking them. SO I seriously just scrolled through your post mostly to thank you for the heads up and I’ll see you tomorrow… lol
Happy Weekend!
January 14, 2012 at 9:42 am
Those exercises are really interesting…and they look hard! I can’t imagine doing them all the time. I’ve never had foot problems, but if I did I’m sure i would be doing those haha. Hope you have a great weekend!
January 14, 2012 at 11:13 am
i’m so glad you shared these – thank you! i’ve gotten a lot of foot problems within the past year that drive me bonkers. i use foot inserts and beg my hubby to give me foot massages constantly which help. i know stretching your calves help too, so i’ve been trying to work on that more. i’ll have to try your techniques – thanks!
January 16, 2012 at 7:51 am
I’m not jealous of your foot issues, but I’m crazy jealous of your foot massages.
January 14, 2012 at 11:28 am
I never really thought about strengthening my feet before! But I guess its just as important as any other muscles!!! I will have to try these out!!
January 14, 2012 at 11:39 am
I’m not afraid of looking at feet. I could understand why some people are though. When I was in Kauai in December, I was sitting by the pool, and a woman and her husband (I’m guessing) sat in the lounge chairs next to me. The woman had the nastiest toe nails I’ve ever seen. They were seriously jagged and some were sharp points! It was so scary!
Anyway, your feet are not scary at all. In some of my yoga classes they have us concentrate on our feet.
January 14, 2012 at 12:16 pm
Wow, I can honestly say I’ve never heard of foot or toe exercises….You learn something new everyday!
January 14, 2012 at 4:45 pm
Haha I love your warning. I’ve never done foot exercises but I probably should. I get this weird pain under my big toe (as if you’re in downward dog) and it hurts SO bad at times, even to walk! Not sure what it is, I don’t do anything but try to take it easy.
January 16, 2012 at 7:49 am
Oh no! That stinks. I hope it gets well soon!
January 14, 2012 at 6:05 pm
I don’t have foot problems per se, but sometimes I get bad foot cramps. I find that if I flex my foot as soon as it happens, it’ll be okay, but if I don’t, it hurts for like a minute (which feels really long.)
January 16, 2012 at 7:49 am
Foot cramps are the worst! I get those, and it’s always sooooo painful.
January 14, 2012 at 6:30 pm
To be honest, I’ve never even heard of toe exercises like these! haha But I think that they sound wonderful – especially since my feet have been sore after treadmill runs lately! Thanks for sharing something new.
January 14, 2012 at 7:53 pm
Hmmm I’ve never had a foot problem. I guess I’m lucky!
January 15, 2012 at 9:24 am
Soooo I am like your friend.. I don’t like feet.. BUT as long as they arent touching me I am ok with them… haha. I am not normal.
Do you get blisters on your feet when you run!? I need something to help me prevent them.. my feet hurt ;(
January 16, 2012 at 7:48 am
Nope, no blisters here. I run in good North Face socks though most of the time, which helps. I think there are little blister pads (sort of gel-like) that help once you already get them. I used to use those back in my soccer-playing days.
January 15, 2012 at 11:57 am
I am bookmarking this page! I’d love to do some foot strengthening exercises because I have a tiny lingering strange feeling in one of my feet, so this seems like a great way to fight it.
January 15, 2012 at 12:56 pm
love the ball roller! I think I had the wrong shoes (Nike Vomero), because my arch always used to hurt. The ball stretch helped alot!
January 15, 2012 at 3:49 pm
Sometimes I get pain in the arch of my foot and I think that tennis ball exercise would definitely help roll it out!
January 15, 2012 at 6:51 pm
I never even thought to do any of these exercise. Gosh, my feet must really hate me!
I will definitely have to try these out.
January 15, 2012 at 10:16 pm
These exercises look great….and super hard. My poor feet are so weak…I need to try these!