Exercises to Strengthen Foot Arch
By strengthening your foot muscles you can help to propel your run and prevent injuries to your feet, ankles, knees, hips & back. Perform these activities 2 or 3 times a week for 1-2 minutes each. Gradually increase the frequency and duration as you gain strength. Stop right away if you feel any pain & consult your community foot specialist.
(A) Barefoot Jog – jog on a flat surface. Land near your arch, at midfoot, making contact slightly in front of your body. Then immediately shift your weight to your heel. Your stride should feel springy. Try it on sand, your toes will naturally curl to enhance strengthening.
(B) Toe Walk – Walk barefoot on the balls of your feet, maintaining a slow pace. This tenses and strengthens the muscles, tendons and ligaments of the underside of your feet.
(C) Towel Pull – place a towel on the floor. Stand on the edge of it, and grasp as much of the cloth beneath your toes as you can. Pull it back towards you, and gradually move forward as the towel bunches up so that you always have new material to grab.
(D) Toe Raise – attach a rubber cord to a sturdy object and sit on the floor with your legs outstretched. Secure the cord near the ball of your foot, making sure it’s taut over the top of your foot. Pull the ball of your foot toward your shin as far as you can. Then fully extend your foot and repeat.
(E) Marble Pickup – sit in a chair with marbles spread out on the floor in front of you. Use your toes to grasp as many marbles as you can. Lift your foot to thigh level, and remove the marbles with your hand. Repeat with the other foot.
Vancouver, BC V6H 3K2
Have your questions about Exercises for Foot Pain answered by Dr. Michael Horowitz by calling 604-737-3668 or by filling out the form below. He will respond promptly.