The Hidden Importance of Foot Health for Runners
As runners, we’re no strangers to pain. But when that pain is centered in our feet, it can be debilitating. For me, it started with a nagging ache in my arch after completing the Boston Marathon. At first, it was manageable, but as my training intensified, the pain returned with a vengeance. A series of doctor visits, tests, and consultations later, I was diagnosed with a neuroma and bursitis. The solution? Physical therapy to strengthen my entire kinetic chain, including my feet.
The Foundation of Our Body
Tyler Nightingale, DPT, emphasizes that our feet are the foundation of our body, yet they often get neglected. “Foot function tends to be low on most people’s priority list,” he notes. However, our feet have muscles that need strengthening, just like the rest of our bodies. Ignoring these muscles can lead to problems higher up the kinetic chain.
Strengthening and Stretching for Prevention
Nightingale recommends a series of exercises to strengthen and stretch the feet, which can help prevent injuries and costly medical bills. These exercises should be done three to four times a week, completing the circuit twice without rest.
Exercise 1: Big Toe Extension Lunge
Stand inside a door frame with your big toe angled upward toward your hips. Lunge forward, feeling a nice stretch under your big toe. Return to the starting position and repeat 14 times on each side. This stretch helps mobilize your plantar fascia and promotes healthy foot function.
Exercise 2: Lacrosse Ball Plantar Surface Rolling
Place a lacrosse ball under the arch of your foot and apply pressure, rolling the ball forward and back, side to side, for 60 seconds. This releases tension in the muscles on the bottom of your foot, which support your arch and stabilize your foot.
Exercise 3: Gastroc and Soleus Foam Rolling
Use a foam roller to roll out your calf muscles, which can become chronically tight and contribute to foot and ankle pathology.
Exercise 4: Pronation and Supination Drill
This drill helps improve your body’s ability to pronate and supinate, essential motions for proper foot function. Start with your feet together, take a wide step back with one foot, and then step forward, internally rotating your foot to create a T-shape. Repeat 12 times on each side.
By incorporating these exercises into your routine, you can strengthen your feet and ankles, reducing your risk of injury and promoting overall lower-body health. Remember, a strong foundation is key to peak performance.
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