metrorun Feet and toes are an important piece of the human body, and they are often neglected. They’re responsible for absorbing the force of each step we take, in addition to helping us stabilize and move us forward. Sadly, our feet are often neglected and overlooked, especially when it comes to movement and fall prevention, until it’s too late.
I am dedicated to working on improving the strength of my feet and ankles and find that most of my clients with low back, hip and knee pain and injury, have weak toes, feet and ankles.
What I have outlined below are five key mobility moves that you can add to your daily routine to improve your foot – and overall – health.
For these moves, I like to use the balls from Tune Up Fitness. You can get yours here: https://www.tuneupfitness.com/?rfsn=7001890.cc7284. My foot-friendly favorite is about 2.5 inches in diameter and constructed of a special rubber that is solid but has a bit of give to it.
While popular, I find lacrosse balls too dense and hard for these moves and tennis balls a bit too large to control. Choose a diameter that’s 1.5-2.5 inches and made of soft but solid rubber.
Below are 5 Mobility Moves to Improve Foot Health and Posture (watch the video on YourTube)
- Foot massage for the arch + improved ankle flexibility
Grab a small mushy ball. Sit on a chair or stand near a chair or wall for balance.
Place the ball under one foot directly behind the base of your toes.
“Grab” the ball with your toes and swipe from side to side with the heel grounded into the floor. Do this for 2-5 swipes each or about 30 seconds each foot.
2. Foot massage for the lateral (outer) arch
Grab your small mushy ball. Sit on a chair or stand near a chair or wall for balance. Place the ball under one foot directly behind the base of your pinky and 4th toes. “Grab” the ball with your toes, root the foot and heel and try to swipe from side to side. You won’t move much!
You can also keep the foot still and twist your body around the foot. Gentle is the key as these tissues might be tender. Do this for 2-5 swipes each or about 30 seconds each foot.
3. Foot massage for the medial (inner) arch
Use that small mushy ball. Sit on a chair or stand near a chair or wall for balance. Place the ball under one foot directly behind the base of your big and 2nd toes. Behind the “big toe mound.” Grip the ball with your toes, root the foot and heel and try to swipe from side to side. You won’t move much!
You can also keep the foot still and twist your body around the foot. Gentle is the key as these tissues might be tender. Do this for 2-5 swipes each foot or about 30 seconds per foot.
4. Foot massage for high heel wearers+ improved ankle flexibility.
Face it, if you wear any shoe or sneaker with a heel elevated higher than the forefoot, you’re wearing “high” heels.
Use that small mushy ball. Stand near a chair or wall for balance. Place the ball under one foot directly in front of the calcaneous (heel bone).
Root the toes and move side to side with the heel area in a cross-fiber action movement – not up and down towards the toes. It may be enough to stand on the ball with no movement. Do this for 2-5 swipes each foot or for about 30 seconds.
5. Foot and toe stretch and strengthener
With your small mushy ball, stand near a chair or wall for balance. Place the ball under one foot centered directly behind the base of the toes.
Grip the ball with the toes as tightly as possible for a count of 3. Then spread the toes, still pressed into the ball, for 3 counts.
Do 2-5 times each foot or 30-60 seconds.
This whole sequence shouldn’t take more than 5-10 minutes. Be sure to do both feet even if you only have one “problem” foot. Trust me; I’ve neglected this guideline and created other issues as a result!
I encourage you to incorporate these exercises into your daily routine. By focusing on foot strength, stability, and health, and truly working on mobilizing and strengthening from the ground up, you will be able to move better, faster, and stronger – for life.
This is just a start!
For more or specialized moves for your particular needs, injuries and goals, I offer 30-minute consults here: https://calendly.com/juliebergfeld/30-min-discovery
