Playing beach volleyball would seem to be safer than the indoor variety, with the sand providing additional protection and comfort over the traditional hardwood flooring of indoor volleyball courts. Yet sand's instability often causes beach volleyball players to develop strains and inflammations in the muscles of the feet and toes, which often get trapped in the sand and caught in unusual positions. Performing some toe stretchers prior to competition can help beach volleyball players avoid potential injury.
Toe Spread
While sitting in a chair, place your feet flat on the floor and try to spread your toes apart using only the muscles in your feet. Hold the spread for five seconds and relax. Repeat the same stretch for up to 10 sets to get the toes nice and loose.
Toe Curl
Again while sitting in a chair with your feet flat on the floor, curl your toes underneath as if you're raking leaves with them. Remember to keep your heels anchored in place and the rest of the foot as still as possible, moving only the toes. Perform at least 10 toe curls.
Toe Lifts
With your feet pressed flat to the floor, use your foot muscles to lift your big toes, separating them from the other toes and keeping the littlest toes on the ground. Hold the big toes in the air for five seconds and relax. Perform 10 such toe lifts. You also can try the reverse stretch, lifting your little toes while keeping the big toes on the ground.
Toe Pull
Sit in a chair with your left foot on the floor and your right ankle propped on your left knee. Grab your right foot and pull the toes down until you feel a stretch across the top of them. Hold for five seconds and repeat up to 10 times, then reverse the technique and pull the toes up until you feel a gentle stretch along the bottom of them. Hold the stretch for five seconds and repeat up to 10 times, then shift feet.
Toe Presses
While sitting, lift your heels to press your toes firmly into the ground until you feel a stretch across the arch of the foot. Hold for five seconds and repeat up to 10 times. Now place the tops of your toes on the ground and press your foot and ankle forward to create a stretch across the top of the foot. Again, hold the stretch for five seconds and repeat up to 10 times.
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