Hey guys its JP and this time we are going to talk more about the importance of the feet
as you run as well as some exercises to work on them! Now, when we think of working different
body parts..we think about the quads, glutes, hamstrings, and calves...but how about the
FEET? The feet plays such an INTEGRAL role when you run; however, they can be easily
forgotten about! When looking at all the structures and mechanisms involved, I can't help but
be fascinated by it...and NO, I dont have a foot fetish. Anyway, they are subject to
a TREMENDOUS amount of force with each step you take as you run. Now, how can the foot
handle this?! Unlike other areas, the foot is compromised of 26 bones, 33 joints, and
many muscles, tendons, and ligaments. Knowing this, there is a LOT that goes on here. However,
whats even more amazing...is that these structures basically work as a team to distribute and
transfer forces efficiently. This is further supported by different mechanisms in the foot
as well! I could always talk more about this...but I honestly don't know if you guys would want
that long of a video on feet. Anyway, to further aid with the structures in the feet, you can
work on the muscles around the foot to build the capacity of the foot to do its job and
improve the way you run!
Now, lets go over some foot exercises you can try to do this! The first exercise I will
go over is Toe Yoga. This is a simple way to improve awareness and coordination of the
muscles around the foot! To do this one, you really need no equipment. All you basically
need to do is to try to lift the big toe up, while simultaneously pressing down with the
other 4 toes. Then, you reverse the action like so and keep alternating between these
2 movements. Now, I said this was a simple one, but as you may see, it can actually be
tough to do initially. This is an exercise that requires a lot of practice; however,
the more you do it, you will gain more control and awareness of the foot muscles. Now, there
are a few common compensations to look out for. One is how the big toe raises. If doing
this activity is difficult, you may end up lifting the big toe more sideways rather than
upward. Another common compensation is letting the ball of the foot lift up when trying to
raise the big toe. A good way to prevent this is to remember to keep the rest of the foot
on the ground.
Now, the next foot exercise we will go over is Toe Splaying. This not only targets other
muscles of the foot, but also works on a natural action that occurs in the foot. As you run,
the foot splays as it makes contact with the ground to help absorb and distribute forces
effectively. To do this one, I tell people to spread the toes out as if you are trying
to make your foot as wide as possible. Then, bring them back in and repeat the exercise.
Similar to the last exercise, even though this one looks simple, it can be difficult
to perform initially.
Now, the last exercise I will go over in this video, is the Big toe Elevated Single Leg
Heel Raises. This variation of the heel raise works on multiple things. One obvious thing
is that it works on the calf muscles. Now, a less obvious thing that is worked on is
big toe mobility. You can see as the heel raises up, the big toe is placed into more
extension. Having this kind of mobility can be important as you run. Then, another thing
this work on is that it loads the plantar fascia. This may help strengthen it to better
prepare for the demands of running. Now to do this one, all I use here is a sock. Instead
of a sock, you can also use something like a small towel. Try to position it like so.
It should be placed right under the big toe, but not on the ball of the foot. Then, once
it is in position, go perform a heel raise. You may feel a stretch in the arch when you
do this exercise.
And those are some exercises you can try! I hope you guys found this useful...Also,
I just wanted to say... HAPPY HOLIDAYS! I hope you are all safe and healthy! And as
always, THANK YOU FOR WATCHING!