Top 8 Exercises To Prevent Foot Injuries In Runners
Your feet do all the standing and running around the whole day. You have to pay the price for not taking care of them. Now, if you happen to be a runner, you have to pay a heavier price in the form of ailments like Plantar fasciitis and Achilles tendinitis if you don’t take care of your feet. According to the director of Running Performance Program at Sports and Spinal Physical Therapy in Washington, D.C both the ailments are affecting runners a lot.
Don’t worry, there are some simple moves to ease the pain after a run and to avoid injury.
This exercise is a classic calf stretch and can be done almost anywhere!
How to do:
Stand facing the wall at an arm’s distance. Step the left leg forward and right one back while keeping your feet parallel. Bend the left knee and press through the right heel. Hold this for 20-30 seconds and then switch legs.
This move works the small muscles present in the toes and helps improve balance.
How to do:
In a seated position, place a thick rubber band around the toes and spread them apart. You need to the double the rubber band if it isn’t tight enough to provide resistance. Hold for 5 seconds. Do this ten times on both feet. Do it thrice a week.
This move helps in strengthening the calf muscles and the tendon close to the heel.
How to do:
Stand on a step with only the forefoot on the step (heels at the back). Stand on one leg on the tip of your toes with your knee straight and lower your heel down below the step’s level. Place your other forefoot on the step and use both your legs to evenly lift the toes back up. Go back to one leg and then repeat.
Seated arch stretch
Sit in a chair crossing one foot over the knee of the other leg. Place your fingers on the base of the toes of the crossed foot and pull them back towards the shin till you feel a stretch in the arch of the foot. Hold this for 10 counts and repeat it 10 times. Switch feet and repeat the same. Do it after you run.
According to physical therapists the above mentioned daily exercises work the feet’s and ankles’ small muscles and enhance an individual’s mobility and keep them pain free. Along with the proper workout for your feet, do remember to choose the right running shoes for your feet. That is most important. Read more about choosing the right running shoes for your feet here!
Here are 4 more easy exercises:
Heel and Toe walks
Spend a minute walking on the heels and then walk on your toes.
Try to pick up a marble with the toes. Hold it for 20 counts and repeat twice. Switch your feet and do the same. Seems to be too easy! Lift a single toe at a time.
Keeping your heels down tap your feet 50 times on a flat floor in a seated position.
Elevate one of your foot and write and alphabet with your toes, repeat the same with the other foot. This will make your ankle flex.
Hope you found this post useful!
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