Have you ever been told you needed orthotics? Maybe a well-meaning friend suggested them as a solution to your aches and pains, or a friendly running-store employee recommended them after watching you take a lap around the store. We’re not here to bash your beloved orthotics, but we will say that, in most cases, the science is still out on how effective they are at preventing injury in the long term.
One thing we know for sure? Orthotics aren’t going to help your feet get any stronger. Strong feet = stable feet. Stability, combined with proper mobility, is one of the best ways to reduce the likelihood of injury in the long term. So, when’s the last time you gave your feet a workout? Keep reading for a couple of our favorite foot-focused moves, and be sure to give us a call if you’d like to know more!
Toe yoga: Improves strength and coordination of muscles, improves big toe function.
With your foot planted on the floor, raise your big toe while keeping your other 4 toes on the floor.
Hold for a few seconds, and try to keep the toes on the floor as relaxed as possible.
Now, do the same thing, but keep your big toe planted while you raise toes 2-5. Repeat 10 times through. We know this one sounds easy, but trust us when we say it might be the most challenging part of your strength routine.
2. Toe curls: Works muscles on the tops of your feet and your arches, improves flexibility and control.
Sit in a chair with your feet planted on the floor and a towel placed in front of the toes of one foot.
Scrunch your toes and pull the towel towards you.
Repeat 10 times on each side.
Pro+Kinetix Physical Therapy & Performance specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication. Pro+Kinetix offers physical therapy and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.