Your feet are the 2 things that take you everywhere throughout your day. Imagine if they were in pain all the time and you couldn’t use them… Ask anyone who’s had plantar fasciitis or any other foot injury – it’s no walk in the park (pun intended).
Whether you’re an avid runner, working on your feet all day or even if you just enjoy the occasional stroll in the park, tension can build up in your feet that may lead to pain, discomfort or even injury. This is especially apparent in people today since more and more people are being put into shoes at a young age and the musculature in the foot begins to waste away since they’re not being used. This leaves the foot susceptible to injury
Getting in the habit of mobilizing your feet for less than 10 minutes a day can help prevent the pinch points in your feet from developing into problems. All you need is a ball and some space to stretch. The ball should ideally be hard like a lacrosse ball or yoga ball, but a tennis ball will do the trick too.
Ready? 3 simple steps.
- Start in a kneeling position and stretch the tops and bottoms of your feet.
Focus on your breathing and go deeper in the stretch on your exhale.
Do about 30 seconds to 1 minute on each stretch.
- Lift your big toe while keeping your little toes on the ground.
Then reverse and lift all your little toes while keeping your big toe on the ground.
If you have trouble doing this then you know you’ve got some tight feet. Try mobilizing your toes by separating them with your fingers but putting your fingers in between your toes. Spend about 30 seconds to a minute on each foot. Watch this video.
- Take your ball and start rolling it under the bottom of your foot.
Start with the ball at your heel and work your way through the arch to the toes.
Spend extra time on the spots that feel more tense and alternate the pressure and speed. Spend about 1-2 minutes on each foot. Watch this video.
By doing this simple routine every day or as often as you can, you can help prevent overuse injuries in your feet to make them mobile and happy.
This blog is sponsored by Little Ninja & Priorityfitness.