I’ve had many wonderful trainers and coaches in my life but not one of them has ever told me to train my feet. Fortunately, I managed to figure this out on my own through various aches, pains and research.
If your feet aren’t fit then how do you expect the rest of your body to be? Your feet support three times your body weight when you walk, when you run they support seven times and when you jump, 10 times your body weight! Think about that!
When we exercise we usually focus on everything but our feet. When your feet hurt that affects your ankles, knees, hips and lower back. Remember, The anklebone is connected to the knee bone. Keep your feet in top form, and they’ll support the rest of your body making everything you do in your life a little easier.
Here are a few suggestions on how to keep your feet happy.
Stretch your arches every day – I like to sit on my shins, butt resting on my heals with toes curled under. You can also stand with your toes against a wall (one foot at time) and lean slightly into the wall until you feel a stretch along the bottom of the foot. Do each foot twice. If you don’t like those ideas, just sit on the floor and pull your toes back with your hand. The idea is to stretch the bottom of the foot.
Stretch your toes – Squeeze your toes together (they might crack) and hold for a few seconds, then flex them up. Do this a few times every day.
Don’t forget – Ankle Circles and Toe Points to keep the supporting joints flexible.
Stimulate the bottom of your feet – The soles of the feet are extremely sensitive due to a high concentration of nerve endings. Post workout give ‘em a nice soapy scrub with the loofah to wake up all those neurons & synapses. A little lotion massage after is always a good idea too.
Rule of thumb – As soon as you’re finished working out take off your shoes. Your feet will swell from the workout (or hard day at work) so give em’ room to breath.
Running Shoes – Replace your shoes every 300 to 500 miles.
Best foot friendly places to run – Rubber Track, Treadmill, Grass, and Dirt.