Can anyone here recommend some foot strengthening exercises, a link preferably with some pics or video demos. My foot has made almost no progress, and this is with zero running and almost zero cycling.
Thanks for any help!
Trace the letters of the alphabet with your feet.
Pick up marbles with your toes like scuba divers supposedly do?
practice standing on tiptoes
copied from an email from a run friend
Look into some strength exercises for you feet and lower legs. One good one for your feet is standing on a smooth floor and pulling yourself across the floor with you toes. Toe raises for your shins should allow be done 3 times a week, 3 sets to failure. I’m a big believer in injury prevention and do a lot of exercises that simple keep me from getting hurt. Sometime I’ll break out my training book I’ve put together with the best training stuff I’ve ever gathered and show you some more exercises.
My foot has made almost no progress, and this is with zero running and almost zero cycling.
Ha?
My foot has made almost no progress, and this is with zero running and almost zero cycling.
Ha?
Do you mean ‘huh’ and not ‘ha’?
I’ve got an injured foot, and haven’t been able to run painfree for months or cycle painfree. Changed run shoes, been looked at on bike fit, changed dress shoes, two cortisone shots (podiatrist said it is not a stress fracture). Trying to do all I can to get this thing fixed.
If you want to try running again, and you live in a warm climate…Run barefoot first on a golf course (find out what day they’re closed, and make friends with the groundskeepers - i.e. 6 pack usually) You will not find a more perfectly groomed piece of real estate to run on barefoot. No stones, twigs, etc. That will help condition your arch, when it comes time to strengthen it, move over to a beach and run on the wet, packed sand towards the water line, as dry sand, while even harder running, also has more dangers in it, and is often tricky footing. Again, this should be barefoot.
If you want to try running again, and you live in a warm climate…Run barefoot first on a golf course (find out what day they’re closed, and make friends with the groundskeepers - i.e. 6 pack usually) You will not find a more perfectly groomed piece of real estate to run on barefoot. No stones, twigs, etc. That will help condition your arch, when it comes time to strengthen it, move over to a beach and run on the wet, packed sand towards the water line, as dry sand, while even harder running, also has more dangers in it, and is often tricky footing. Again, this should be barefoot.
Second that, plus you can do it on treadmill. Not ideal as the surface is usually harder, but I do it regularly. Alternatively you can find a martial art dojo or a gymnastic center and run short runs there (10’ is good enough).
I have had PF for some time. There are like 20 exercises I have done but barefoot running is good and so is something I just started doing last week. This seems to be working wonders for some reason, stand on a softball and move it around the foot and stand on different areas…oh it hurts like mad but seems to loosten the tissue a good bit. Obviously calf stretching is very good
Greg Mueller
Head Coach InnovativeEndurance.com
I finally knocked out my PF from last year by working on calf stretch and foot strength:
Wear Nike Free for walking and short runs
Stand on carpet and inch forward by using toes only, 50x/2-3x day
Easy barefoot running on track
.
My foot has made almost no progress, and this is with zero running and almost zero cycling.
Ha?
You’re killing me! I’m still chuckling 5 min. after reading that.
If it is PF, doing some backwards runnings has helped me. Start by doing 100 meters on soft surfaces work up to 800m or so.
Stretching, strengthening are also a vital part of rehab.
Someone else recommended the Nike Free, which is good, but I would consider taking it a step further and looking at the Vibram Five Fingers (just google them) if you want to have the option of taking the barefoot approach to the road. You have to start small (I did one mile walks in them) but you will build up great foot and ankle strength. I used to have PF problems, I used to pronate like crazy - no longer. Now I do 3-4 easy miles every other day (my recovery runs) in them and feel they have helped my running and injury resistance tremendously.
Jason
*in case anyone cares, I have no affiliation with Vibram whatsoever, I am just a believer in barefooting
are you serious! the guy’s just getting over an injury to his foot and you think he should start by running barefoot.
Why don’t you recommend that he beat it with a sledge hammer to strengthen it. that should work just as well. And he can just drink the 6-pack himself to dull the pain.
mjpwood, if you want to strenghten the arch get a nice big cushy pair of flip-flops at wal-mart and walk around in them as much as you can for a few weeks. That’s a start. You might also start doing some heel raises with your foot on a 2x4 or something.
good luck
I think there are some good suggestions here, and some bad ones.
Ultimately, I can’t believe that nobody has suggested Yoga. Done in bare feet and using a thin mat on a hard floor putting you in positions where you need to develop ballance and coordination. You will stretch and strengthen the foot and ankle while working other areas at the same time. All in the comfort of your own home.
I started doing Yoga just a year ago. I have had no injuries since despite training for my first HIM and running more than 1200km in that time. I should add that I have historically been plagued by knee and ankle problems.
I have been doing is YRG (Yoga for Regular Guys). It was developed by Diamond Dallas Page (yes the former wrestler), it is a perfect compliment to an endurance athlete’s training since it focuses on flexibility and keeping your HR elevated. I wear my HRM for my 30 minute session (3 times a week) and I keep in zone 2 throughout the workout. I can think of no other core routine where I strengthen all my joints, develop flexibility and have a nice recovery cardio workout.
Foot pain is on the top of the foot, between the 4th toe and pinkie toe. Ankle is also sore in the AM. So, PF isn’t an issue this time around.
And I’m hesitant to run right now at all…it hurts sometimes when i walk, so it will hurt when i run.
How’s the swimming?
How’s the swimming?
Well, boss lady, not too good. I’ve been going to bed a bit too late and not being able to get up early enough to swim. Disappointed in myself, but since I can’t race any time soon, I’m not losing sleep over it…obviously!
How was Christmas training for you?
LOL
Christmas training was fantastic! Training trip - TONS of good riding.