Foto: iStock.com/dusanpetkovic

Our feet are the silent heroes of our everyday lives – especially for runners. They not only carry our body weight, but also withstand enormous stresses. With the right care and targeted training, they can stay strong and healthy – and ensure more stability and efficiency when running.

Whether climbing stairs, walking or running – our feet have to endure a lot. When walking downstairs, they are subject to forces twice our body weight. When jogging or sprinting, this can even be four-fold. Our feet can only cope with these stresses if they are strong and well trained. If we neglect our feet, sooner or later they will become noticeable with pain or injuries.

Wellness for the feet

Even small gestures for our feet promote recovery and strengthen perception. The following ‘wellness rituals’ can really work wonders:

• Foot massage: Roll the soles of your feet over a spiky massage ball while brushing your teeth. This relaxes the muscles and improves blood circulation.
• Foot care: Daily moisturising keeps the skin supple and prevents injuries.

Strong feet for fast running

Foot muscles play a central role in stability and mobility when running. The following three simple exercises help the feet to stay fit, improve stability and get the new running season off to a symptom-free start. Your feet will thank you!

Roll around the foot edges

Objective: Improve mobility and control of the feet.

Here’s how: 

• Stand barefoot on a mat or firm surface. Place feet laterally over the outer edges and roll forward to the tips of the feet (Figures A-C).
• From there, roll backwards over the inner edges to the heels and toes. Repeat motion in both directions (Figures D-E).

Take note:

• Move slowly and in a controlled manner.
• Avoid letting your ankle buckl

Repetitions: 2 sets of 10 rounds in both directions

Penguin

Objective: Stabilise and strengthen the foot muscles and calves.

Here’s how:

• Place feet in a V-position on the floor, heels pressed together (A)
• Now raise your heels as high as possible, keeping the heels pressed together (B).
• Lower your heels again without fully resting them on the ground, then lift your heels again (C).

Please note:

• Keep your knees straight and the pressure between the heels constant.
• Avoid letting your feet buckle outwards.

Repetitions: 3 sets of 15-20 repetitions.

Roll feet back and forth

Objective: Promote the natural rolling motion and mobilisation of the ankles.

Here’s how:

• Stand barefoot or in running shoes about hip-width apart. Now raise the heel of one foot while the other foot stays flat. (A)
• Transition smoothly: As one heel rises, the other lowers. Feel the rolling movement all over the sole of your foot. (B)

Please note:

• Work with the heel, do not lift your knee. Use your arms to support the movement.
• Increase the movement speed.
• The more relaxed the movement, the more effective.

Repetitions: 2 sets of 30 repetitions.