How to Build Foot Strength and Mobility with 3 Simple Exercises
3 Essential Foot Mobility Exercises to Strengthen Your Feet
Welcome to today's blog post where we dive into the world of foot mobility, strength, and motor control. If you're an athlete, a weekend warrior, or simply someone looking to improve your foot health, these exercises are your golden ticket. Let's break down the 'How to Build Foot Strength and Mobility with 3 Simple Exercises' that will transform the way your feet move and feel.
1. **Flexion-Extension Foot Wave**
Start this exercise seated for stability. Begin by pulling your foot up towards your forehead in dorsiflexion, then curl your toes as much as possible. Next, point your foot while maintaining the curled toes, extend your toes while keeping your foot pointed, and finally, pull back into dorsiflexion.
Repeat these steps, aiming for a fluid, wave-like motion through the full range of motion. This exercise not only works every muscle in your foot but also improves your ability to contract muscles at the end range of motion.
This exercise is a fantastic way to work every muscle in your foot and can be reversed for added complexity. Expect to feel a burn even after just a few repetitions.
2. **Toe Spreads**
This exercise might seem simple, but it's incredibly effective for building the motor control and strength necessary for total body stabilization. Begin in a forward 45-degree lunge, lift your toes, spread them as wide as you can, place them back down, and then draw them together. Progress through different stances including a lateral and a posterior 45-degree lunge to challenge your foot in varied positions. This exercise highlights the disconnect many of us have between our brains and our feet, making it a crucial practice for anyone looking to improve foot functionality.
3. **Ball of Foot Circle**
An all-time favorite for overall mobility, start in a forward 45-degree lunge similar to the toe spreads. Lift your heel slightly off the ground and move your mid-foot in a circular motion, focusing on rolling from the base of your big toe across to the small toe and back. This exercise not only works the arch and the entire foot but also engages the leg, requiring focus and stability. It's beneficial for athletes as it helps increase the force you can put into the ground, crucial for explosive movements.
Incorporating these exercises into your routine two to three times a week can lead to significant improvements in foot pain, mobility, motor control, balance, and stability. Remember, like any skill, improving foot health and functionality takes practice and consistency. Start making every day a 'foot day', and you'll quickly reap the benefits. For those looking to delve deeper into foot health or have specific questions about the exercises, don't hesitate to reach out in the comments. Let's embark on this journey to healthier, stronger feet together.
👋🏻 Hi, I’m Taylor Kruse, a strength & mobility coach who’s passionate about jiu jitsu and neuroscience. I help you with daily exercise and recovery tips so that you can squash your pains and make those gains!
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