You here so much about strengthen this and don’t forget that. But in all your madness do you take the time to remember your feet? Yes those 5 digits need some strengthening as well. Take it from someone who knows, Whitfield swears by it: “Strengthen your feet. Read up on drills and exercises that will strengthen your feet. Your feet are so important.”
The exercises are easy to do while sitting on the couch after a long day in the saddle!
1. Toe raise, toe point, toe curl: Hold each position for 5
seconds and repeat 10 times. We recommend these for
people with hammer toes or toe cramps.
2. Toe Squeeze: Place small corks between your toes and
squeeze for 5 seconds. Repeat 10 times. This is a good
exercise if you have hammer toes or toe cramps.
3. Big toe pulls: Place a thick rubber band around both
big toes and pull them away from each other, toward the
smaller toes. Hold for 5 seconds and repeat 10 times.
4. The golf ball roll: Roll a golf ball under the ball of your
foot for 2 minutes. This is a great massage for the bottom
of the foot and good for people with plantar fasciitis (heel
pain syndrome), cramps or arch strain.
5. Toe Pulls: Put a thick rubber band around all of your
toes and spread them. Hold 5 seconds and repeat 10
times.
6. Towel curls: Place a small towel on the floor and curl it
toward you, using only your toes. You can increase the
resistance by putting a weight on the end of the towel.
Relax, then repeat this exercise 5 times. Try this if you
have hammer toes, toe cramps, pain in the ball of your
foot, or for overall strengthening.
7. Marble pickup: Place 20 marbles on the floor. Pick up
one at a time with your toes and put each marble in a bowl.
This is recommended for people who have pain in the ball
of the foot, hammer toes, or toe cramps.
8. Sand walking: Any chance you get, take off your shoes
and walk in the sand at the beach. This not only massages
your feet, but strengthens your toes for general foot
conditioning.
Exercise and pictures found here.
I really like the beach walk one. How many more weeks to wait??!!
This is particularly timely! Even if it doesn’t make you faster. If you can’t WALK. You certainly aren’t going to be able to run!
Yes people. Take. Care. Of. Your. Feet.