Creating a strong foot gives you a better base for standing, walking and exercising, according to sports performance coach Alex Vasquez of Evolutionary Athletics. Injuries and disuse can set up patterns where some foot muscles stop functioning. Other muscles may compensate, leading to issues in your ankle, knee or hip joints. Your toe extensors are a good place to start when learning how to exercise your feet to wake up all the muscles. Consult your doctor before beginning any new exercise program.
Basic Toe Lifts
The muscle that extends and lifts your big toe is your extensor hallucis longus, also called the EHL. If you suffer from shin splints -- an inflammation of the tendon sheath in your shin -- your EHL may stop lifting your foot sufficiently, causing a tripping gait. You can retrain this muscle with toe lifts. Sit on chair with your feet flat on the floor. Press the balls and heels of your feet gently against the floor and lift your toes toward your kneecaps. Hold for five seconds and then release your toes. Repeat this lifting movement 10 times, performing up to three sets each day.
Basic Extensor Stretch
Follow your toe lifts with a stretch to release your extensor muscles. While seated, slide your right foot forward, lift your leg several inches and point your toes. Create one long line with your foot and your shin, so that there is no fold visible between them. Take three to five slow breaths. Keep your foot raised and circle it three times in both directions. Repeat this process on your left foot.
Elephant Feet
This advanced extensor exercise incorporates additional muscles in your feet. Stand upright with your toes pointed forward. Press into the soles of your feet as you lift your toes toward your kneecaps. Notice how this movement also lifts the arches of your feet. Your EHL is a twin to the muscles that create your arch -- when one twin wakes up, so does the other. Lift your toes and arches for up to 30 seconds. While keeping your arches lifted, place your little toes down, then the middle three toes and finally your big toes. Keep your arches active as you repeat this exercise 10 times.
Advanced Extensor Stretch
Kneel on a mat with your toes pointed behind you and sit on your heels. This position extends your feet and lengthens the EHL and other extensor muscles along the top of your foot, according to Andrew Biel, author of "Trail Guide to the Body." Sit comfortably in this position for up to 10 minutes. If this position is uncomfortable, stand up and place the tops of your toes on a mat. Gently press into your toes, stretching the top of your foot for three to five breaths.
References
- Evolutionary Athletics: Improving Foot Function for Sports Performance
- Mavenlive: Great Toe Extension Strength
- "Trail Guide to the Body: A Hands-On Guide to Locating Muscles, Bones, and More"; Andrew Biel and Robin Dorn; 2010
Member Comments