Whether you are a marathon runner or you simply enjoying running, these three exercise will keep your feet happy and healthy.
They are excellent for calf, foot and toe strengthening and help to prevent nagging injuries that may slow you down.
This first exercise Eccentric Calf Strengthening has been shown by research that it is helpful to stimulate Achilles tendon repair and tissue health. Eccentric means that calf muscle is lengthening while working to control the lowering.
This exercise should be done prior to a run and or at least 3x a week. 3 sets of 20 reps, slow and controlled.
Simple How To: Up on two, down slow and controlled on one
The Second exercise, Intrinsic Foot Strengthening is for the small little muscles in the foot that help support the arches and joints. They allow your feet to be adapted to different surfaces and absorb contact forces.
Here’s how: -Start by placing a 1lb weight on a small towel
-Keeping your heel on the ground and your arch raised, start scrunching the towel collecting it under your foot
-Repeat a few times and you should feel fatigue build in the arch of your foot
This last exercise, Eccentric First Toe Extension is another eccentric exercise forced on control of the intrinsic and smaller muscles of the feet. Here’s how:
-Keeping the arch of your foot raised, lift your toes off the floor. Make sure to keep the ball of your foot planted on the ground
-Slowly start to lower your toes while continuing to keep your arch engaged!
Never perform these exercises if you are feeling pain, pinching or discomfort anywhere in your body.
We always recommend talking to a qualified health professional such as a Physiotherapist to ensure this exercise is right for your body. To book an appointment with one of our expert Physiotherapists in downtown Toronto, give us a call