Running is one of the highest calorie burning exercises out there! Do you run every day for fitness? Is running your hobby? Be it daily or the occasional marathon, are your feet safe and happy? Here we have a set of foot exercises that strengthen your feet.

Wondering what is it we are talking about? Keep reading to know more!

Miles To Run:

For dedicated runners, the miles never end. For this reason, they have a complex relationship with their feet. A runner’s foot endures much, ranging from the stress of pushing against hard surfaces to sprains and fractures. In the quest for fitness, the humble feet are taken for granted. Their muscles, bones, joints, tendons and ligaments work together to push us forward. A single break or tear is enough to stop all the running (1).

Commonly runners face four painful ailments because of foot injuries. These include plantar fasciitis, extensor tendonitis, adductor and abductor hallucis, and stress fracture. Each of these is associated with severe pain radiating across the foot (2). Foot exercises not only relieve pain from these ailments, but also strengthen the foot (3). A strong foot gives better power for your run, and even prevents injuries.

Here are some of the foot exercises that help runners. These exercises are best performed barefoot.

1. Resistance Toe Pull:

1. Sit in a chair, keeping your feet planted on the floor.
2. Take a band and loop it around the big toes of both the feet.
3. Your toes are pointed slightly upwards and forwards.
4. Now rotate your heels, driving the toes away from each other.
5. Feel the pull of the resistance band.
6. Hold for 30 seconds, return to the normal position and repeat thrice.
7. Perform the pull twice daily.

2. Single Foot Toe Pull:

1. Be seated and this time use the band on a single foot.
2. Loop it around the toes tightly until you feel the stretch.
3. Here, spread the toes as wide as you can.
4. Keep the position for 5 seconds, repeating 10 sets on both feet.
5. Perform the exercise thrice a week.

3. Foot Stretch:

1. You can perform this in a seated position.
2. Bending the left knee, place the left ankle on the right knee.
3. Use your left hand to hold the left toes.
4. Now, slowly press them forward, bringing the foot to a pointed position.
5. Feel the stretch.
6. Then, bring the foot back and press the toes towards the left.
7. Feel the stretch in the opposite direction.
8. Repeat the set 10 times on each foot, twice a day.

4. Seated Stretch:

1. To begin, kneel down on the floor.
2. Ensure your legs are placed together behind you.
3. Gently sit back on your heels and curl your toes at the same time.
4. Your buttocks should rest on top of both heels.
5. This will stretch the inside arch of the feet.

5. Object Lifts:

1. You can either sit or stand for this exercise.
2. Use small objects like pencils or marbles and place them on the floor.
3. Using only the toes, lift the objects off the floor.
4. You can either place them back on the floor or put them in a container.
5. Perform 10 sets for each foot. Repeat every day for best results.

6. Alternate Toe And Heel Walk:

1. Stand on the floor and alternately walk on the toes and heels.
2. First walk on the toes for about 15 seconds.
3. Wait for the same duration and then walk on the heels.
4. Repeat the sets 8 times.
5. You can perform this exercise twice a day as a part of your daily routine.

These exercises build the strength of the foot muscles while improving movement. Do you have something to share? Do let us know in the comments section below.

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by Sruthi Chowdhry via STYLECRAZE