8 Foot Stretches for Runners
As a veteran and triathlete, I know how easy it can be to neglect your feet. Stretching them before or after a workout or just because rarely crosses anyone’s mind. But, I also know that taking care of them pays dividends, especially as we age and increase our physical activity.
You see, promoting foot health and mobility can help prevent foot pain, bunions, and arthritis. These are common conditions that keep many of us from the activities we enjoy most.
Here are 8 stretches and strengthening tips to help you maintain flexibility, stability, and balance in your feet:
Toe Stretch. Sit comfortably with one foot crossed over the opposite knee. Grab your toes and gently pull them back toward your ankle until you feel a stretch in the sole of your foot and toes. Hold for 15-30 seconds, then release. Repeat 2-3 times on each foot.
Plantar Fascia Stretch. Stand facing a wall or sturdy surface. Place your hands on the wall at shoulder height. Step back with one foot while keeping your heel on the ground. Bend your front knee and lean forward, feeling a stretch in the arch of your back foot. Hold for 15-30 seconds, then switch sides. Repeat 2-3 times on each foot.
Calf Stretch. Stand facing a wall or sturdy surface. Step one foot forward and place your hands on the wall at shoulder height. Keep your back leg straight, press your heel into the ground, and lean forward to feel a stretch in your calf. Hold for 15-30 seconds, then switch sides. Repeat 2-3 times on each leg.
Ankle Alphabet. Sit on a chair and lift one foot off the ground. Imagine drawing the letters of the alphabet with your toes, moving your ankle in different directions. This exercise helps improve mobility and strength in your ankle joint. Repeat with the other foot.
Toe Grip Exercise. Place a towel on the floor and use your toes to scrunch and grab the towel. Try to lift and curl the towel toward you. This exercise helps strengthen the muscles in your feet and toes. Repeat for 10-15 repetitions on each foot.
Marble Pickup. Place a bowl of marbles on the floor and sit comfortably. Use your toes to pick up one marble at a time and place them in another bowl. This exercise improves toe dexterity and strength. Repeat until you've moved all the marbles.
Single-Leg Balance. Stand on one leg while keeping your knee slightly bent. Try to maintain your balance for 30 seconds to 1 minute. For an added challenge, close your eyes while balancing. Switch legs and repeat. This exercise improves stability and balance in your feet and ankles.
Foam Rolling with a Lacrosse Ball. Roll a lacrosse ball under your foot for 1-2 minutes, focusing on the arches, heels, and balls of your feet. Apply pressure to tight areas to release tension and improve mobility. Remember to breathe deeply and relax as you roll, allowing your foot muscles to release tension.
Foam rolling with a lacrosse ball on the bottom of your feet can help alleviate tightness, promote blood flow, and enhance flexibility in the plantar fascia and other foot muscles. It can be particularly beneficial for individuals who experience plantar fasciitis or foot discomfort.
Want more running tips and inspiration?
Download the Team RWB Member App and join our Running Activity Group for more training tips and inspiration. Plus, they offer encouragement while you work toward your running goals.