In the last few posts I have discussed foot positioning and some simple techniques to help reduce the tension and muscle imbalances that often develop as a result of foot dysfunction. Hopefully you have tried a few of them and your feet are feeling better. The next step in the process is to help strengthen the feet and regain control of the muscles. There are lots of different exercises to do, but these are some good ones to start with. Continue reading to learn about the exercises.
One of the problems with foot dysfunction and years of not using our feet properly is that the little intrinsic muscles in the feet (Interossei and Lumbricals) get weak and don’t work properly. These muscles work with the bigger muscles of the feet and lower legs and help with foot stability. Basically, weak intrinsic muscles, means weak feet and most likely poorly functioning feet. Here is how to help.
The Short foot exercise
The purpose of short foot is to strengthen and activate the intrinsic muscles in the feet. It was popularized by a well-known physiotherapist called Vladamir Janda. This is a hard movement to do if you have never done it before or have dysfunction in the feet. From my own experience, it takes a while to get the movement. Practice makes perfect though so don’t give up. I have included a good video here with a great description of the exercise. It is much easier to visualize it than try to write down how to do it.
The Short foot exercise
The purpose of short foot is to strengthen and activate the intrinsic muscles in the feet. It was popularized by a well-known physiotherapist called Vladamir Janda. This is a hard movement to do if you have never done it before or have dysfunction in the feet. From my own experience, it takes a while to get the movement. Practice makes perfect though so don’t give up. I have included a good video here with a great description of the exercise. It is much easier to visualize it than try to write down how to do it.
As they say in the video aim for 3 sets of 20 reps for each foot. Start by doing the exercise one foot at a time while seated. Once you are used to it you can do it standing and then on one leg at a time and then while doing exercises like a single leg deadlift or a single leg squat.
The towel scrunch
While sitting in a chair, with your knees bent, spread a small towel in front of you on the ground. Using only your toes, repeatedly grab and release the towel, drawing it toward the base of the chair. A smooth floor works best for this. The act of gripping and pulling really gets the muscles in the feet moving.
To make it harder, you can add a small weight to the towel to add more resistance.
The towel scrunch
While sitting in a chair, with your knees bent, spread a small towel in front of you on the ground. Using only your toes, repeatedly grab and release the towel, drawing it toward the base of the chair. A smooth floor works best for this. The act of gripping and pulling really gets the muscles in the feet moving.
To make it harder, you can add a small weight to the towel to add more resistance.
Single leg balancing
The feet have a really high concentration of nerves and sensors. One way of stimulating these nerves and help solidify their connection to the brain and at the same time work some of the muscles in the feet is with balance training. Here is how to do it:
When you stand on one foot you will often notice the foot begin to move and wiggle, as those muscles activate. You may also note that the arch will often raise into a more stable position.
There are lots of ways to make the exercise more challenging. Here are some simple ones:
The feet have a really high concentration of nerves and sensors. One way of stimulating these nerves and help solidify their connection to the brain and at the same time work some of the muscles in the feet is with balance training. Here is how to do it:
- Start with barefeet.
- With good posture, looking straight ahead, simply stand on one foot.
- Try to stand on the one leg for 30 seconds.
- Switch feet and try the other foot.
When you stand on one foot you will often notice the foot begin to move and wiggle, as those muscles activate. You may also note that the arch will often raise into a more stable position.
There are lots of ways to make the exercise more challenging. Here are some simple ones:
- Do a mixture of eyes open and eyes closed (losing the visual input will make the exercise a lot harder).
- Stand on a less solid surface like a piece of foam or a pillow.
- Stand on a wobble board or Bosu ball.
- Balance on one leg whilst doing simple squats, deadlifts etc.
Try these simple exercises and see how your feet feel. I bet if you have worked on the positioning of the feet, loosened up the soft tissue and then start to build some strength back in the feet, you will notice a marked difference. You may also notice reduced pain in the legs, hips and lower back. Your body will surely thank you for it.
References
References
- http://breakingmuscle.com/mobility-recovery/impact-forces-simple-exercises-to-strengthen-your-feet-part-3-0
- Photo credit: Flawlessfeet.com
- Towel scrunch image: http://www.webmd.com/fitness-exercise/towel-curl
- Balance Image: http://coloradoinmotion.com/are-you-ready-to-be-a-minimalist-runner/
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