Our feet concern us all
Our feet, an ingenious work of nature, are in direct contact with the ground. They consist of 26 bones, nearly 30 joints, more than 100 ligaments, over 200 tendons, and are responsible for carrying us for kilometres. At least that is what we expect them to do.
Anyone who takes up running training knows they need to train their engine, has heard that the core muscles also play a part and can imagine that even a seemingly simple movement like running requires a certain degree of technique. The feet, however, are usually either right at the bottom of the “to do list” or not on it at all. We rely on them without doing anything.
The shoe industry has recognised this and attracts buyers with shoes that force the feet to work when worn and thus make them strong. Which is basically a positive trend. Gone are the days of oversized and extremely cushioned running shoes with all kinds of supports that heavily restricted the freedom of the feet. The problem here is that over many years we have built up a movement pattern that has totally stunted certain foot muscles. These motion sequences can only be partially broken by simply wearing shoes.
Far more effective are targeted exercises that strengthen the foot muscles and ensure that they interact efficiently. Such exercises can be done in many different ways:
- As an independent unit: the exercises are performed for 20 minutes. Either according to the series principle or one exercise after the other. The focus is entirely on strengthening the feet. The advantage here: you can easily do them at home in front of the TV.
- In combination with a running unit: this involves concentrating on your feet for ten minutes before you start your running training. Do as many different exercises as possible.
- Integrated into everyday life: while brushing your teeth, waiting for the train, etc. Or you can do the exercises several times a day while watching television.
5 EXERCISES FOR A STRONG MUSCLE FOUNDATION
WALKING ON YOUR HEELS
Here’s how: pull your toes towards your shin and then roll onto your heels. Try to prevent your pelvis from going backwards as much as possible.
Goal: Strengthens the toe extensors.
WALKING WITH O-SHAPED LEGS
Here’s how: Lift the inside of your feet and roll them from the heel over the entire outer edge to the toes. Press the legs in the O-position.
Goal: Strengthens the muscles that lift the inner edge of the foot.
WALKING ON TIPTOE
Here’s how: March with straight knees on tip toes. The heels are far away from the ground. Make yourself as tall as possible.
Goal: Strengthens the long toe muscles.
WALKING WITH X-SHAPED LEGS
Here’s how: Lift the outer edge of your feet as far as possible and march on the inside edge of the feet. Your legs are in an X-position.
Goal: Strengthens the muscles that lift the outer edge of the foot.
ONE-LEG STAND
Here’s how: Stand on your left foot and put your weight on your big toe. Hold your heel perpendicular. Raise your pelvis on the right-hand side. Make sure that your heel and leg remain straight. If this is too easy, close your eyes.
Goal: Improves your balance and strengthens all foot and toe muscles.
DO THEM ON DIFFERENT TYPES OF GROUND:
EACH EXERCISE LASTS FOR 20 TO 40 SECONDS
They say every beginning is hard. However, this is only partially true for foot exercises. This is because the exertion is small and the effort low – only the effect is big. As is so often the case, you will essentially need to get into the habit of attending to your feet on a regular basis – but they will thank you for it.
The individual exercises should be done for 20 to 40 seconds.
- In the break, you can directly switch to another exercise or deliberately walk barefoot for a few metres before either repeating the same exercise or moving on to a new one.
- Do the exercises on different types of ground (flat floor at home, lawn, sand, etc.).
5 COMBINED STRENGTH AND COORDINATION EXERCISES
PENGUIN
Here’s how: Make a V-shape with your feet: put your heels together and point your forefeet to the left and right. Now push your heels up and alternately move your centre of gravity from left to right.
Goal: Strengthens the long toe muscles.
ADVANCED ONE-LEG STAND
Here’s how: Stand with your left foot on an unstable surface such as a balance pod, wobble board, cushion, or towel and put your weight on your big toe. Hold your heel perpendicular. Raise your pelvis on the right-hand side. Make sure that your heel and leg remain straight.
Goal: Improves your balance and strengthens all foot and toe muscles.
GRIPPING EXERCISE
Here’s how: Pull an object lying in front of you, for example, a bath towel, towards you with your toes.
Goal: Strengthens the short toes muscles. Counteracts sinking of the transverse arch.
ROPE DANCE
Here’s how: Place a rope or rolled up towel on the floor. Close your eyes and feel your way forwards step by step with your feet and then backwards when you get to the end of the rope or towel.
Goal: Improves your balance. Also optimises the interplay between the short and long muscles.
COMBINATION
Here’s how: Pull your foot towards your shin and bend your toes as hard as possible at the same time. After 2 to 5 seconds, stretch your foot towards the floor and simultaneously stretch your toes wide apart.
Goal: Loosens and strengthens the foot and toe muscles at the same time.
Foto:iStock.com, ZVG
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