Welcome to Part 2 of Fix Your Foot! In our previous post, we discussed the importance of foot flexibility for runners. Once you’ve achieved adequate flexibility, it’s time to focus on strengthening and stabilizing your foot. This blog post will explore three key exercises that not only strengthen the foot but also target the entire lower leg, creating a solid foundation for your running performance.
Can You Strengthen the Bottom of Your Feet?
This is a common question we get in regards to fallen arches and foot pain. The answer is yes! The muscles in your feet are no different that any other muscle in your body. They can be strengthened, lengthened, and help you improve your overall walking and running mechanics. The important thing to remember is that if we just focus on strengthening the foot, we are missing out on so many other key parts!
Why Focus on the Entire Lower Leg?
Before diving into the exercises, it’s crucial to understand why we’re not just isolating the foot. Many of the muscles that control foot movement actually originate in the calf and run through the ankle. Additionally, your overall posture and how you distribute weight when standing directly impacts your foot mechanics. By strengthening the entire lower leg, we create a more integrated and resilient system for running.
3 Foot Strengthening Exercises For Runners
These foot strengthening exercises should be done in the order given. They get slightly harder as you go and build upon the other. One of the most important things we want you to remember is to be mindful of your movement. You can’t just do the reps without thinking of how you’re placing your foot. If you’re sloppy with the movement, you won’t improve the way you want! We also encourage you to pay close attention from right to left. It will help you realize what asymmetries you have and make you a better movers!
Exercise 1: Arch Domes
What are Arch Domes?
Arch domes involve lifting the arch of your foot without curling your toes. You want to have even pressure through your big toe and pinky edge side of your foot being mindful of not allowing your feet and knees to cave in when you relax.
Benefits for Runners:
– Strengthens the intrinsic muscles of the foot
– Improves arch stability and control
– Enhances awareness of your foot position when standing
Relation to Running:
Arch domes are an excellent foot strengthening exercise for runners because strong, stable arches act as natural shock absorbers. This reduces the impact on your joints during each foot strike. Not only that, but lifted arches will help the position your knees are in. If your arches are falling in, you can imagine your knees will be too!
Exercise 2: Push-Off Heel Raises
What are Push-Off Heel Raises?
This exercise involves rising onto the balls of your feet, emphasizing the push-off phase at the top of the movement.
Benefits for Runners:
– Strengthens calf muscles and extrinsic foot muscles/tendons
– Improves ankle stability and big toe flexibility
– Enhances mechanics of push off and foot placement for striking
Relation to Running:
The push-off phase is critical for propelling yourself forward efficiently while running. We’re talking power and speed! Strengthening these muscles and being mindful of placement during the exercise also reinforces the proper movement pattern that your foot, heel, and leg should be in.
Exercise 3: Split Squats
What are Split Squats?
Split squats are an exercise where one foot is positioned in front of the other, and you lower your body by bending both knees. When standing up, we want to straighten through the back leg while pushing your heel towards the back wall.
Benefits for Runners:
– Improves lower body strength and stability
– Enhances balance and reinforces good mechanics
– Addresses muscle imbalances between legs
Relation to Running:
Running is essentially a series of single-leg movements. Split squats mimic this action, strengthening the muscles used in running while also improving balance and coordination. Exercises like this can help correct imbalances that may lead to injuries and improve overall running form. This includes big toe flexibility and keeping your foot and big toe in proper alignment for better running.
Watch Our Foot Strengthening Exercises Video
How Long Does It Take To Strengthen Foot Muscles?
Generally it takes your body 3-4 weeks to commit these new movement patterns to memory. Remember this will only work if you have the proper flexibility! Do this coupled with the flexibility work 3x a week for the best results!
By incorporating these three foot strengthening exercises for runners into your training routine, you’re not just strengthening your feet, but building a more resilient and powerful lower body for running. Remember, consistency is key, and always listen to your body. Start with manageable repetitions and gradually increase as you build strength.
Highlighting our OLYMPIANS
Paris 2024 is just over the horizon and we can’t wait to watch and support all of the amazing athletes! We want to share a special congratulations to our own Olympians and wish you all best of luck! These track and field athletes are part of the Mobility-Doc fam. We are humbled and honored to be helping athletes from around the globe compete on the biggest world stage. Keep a special eye out for them during the competition and we will be giving highlights!
New Thrower's Shoulder Mobility Program
Adding to the saying “we’ve got an MDRx for that”, we just added another stellar program to our offerings! We had a request to create a Shoulder Mobility Program for Throwers to compliment our Hip Mobility for Throwers program. Check out both of them today!
