04 Nov Did you know that in the 🦶feet, there are 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vessels all work together to establish the graceful synergy involved in running 🧐

The balance, support, and propulsion of a runner’s body all depend on the foot. 🏃‍♀️🏃‍♂️ Yet so often runner’s tend to neglect to strengthen and stretch their foot muscles, ligaments and tendons 😔

Here are 5 Simple foot exercises that you can do each day to help strengthen your foot muscles to prevent running injuries of the foot: 💪

1. Toe rises. Holding onto a wall for support. Stand with your feet slightly apart at hip width, slowly rise up on your toes. Hold for 30 seconds keeping your feet pointing straight at all times, then slowly lower your heels back down onto the ground. Repeat 20 times. 👣

2. Heel drops. Standing on a step with only the front half of your feet on the step, slowly lower your heels below the step until you feel a stretch in your calf muscles. Hold for 30 seconds and then slowly raise your heels back to the starting position. Repeat 20 times. 👣

3. Towel pulls. Put a hand towel under your foot and curl your toes to pull the towel towards your heel, until the opposite edge of the towel reaches your toes. Repeat 10 times on each foot. 👣

4. Toe grabs. Sitting on a chair, practice picking up a pencil ✏️ or marble with your toes and placing it into a container. Repeat 20 on each foot.

5. Alphabet practice. Sitting on a chair, Practice tracing the letters of the alphabet (A to Z) on the floor with the big toe of each foot. Repeat on each foot. 🔤

If you feel any heel 😳 pain or cramping in the foot when performing the above exercise, you may have excessive muscle tightness in your foot and calf muscles that is affecting your running performance 🏃‍♀️🏃‍♂️In that case, the best thing to do is to reach out and speak to one of our Expert Physiotherapists on (02) 9790 4233 to find out how we can help you overcome your heel 😳 pain and foot cramps to improve your running performance 🚀🚀🚀

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