Running is a high-impact exercise and it takes a toll on your feet. While running, feet act as a shock absorber as they contact the ground. The 26 bones, and over 100 muscles, tendons and ligaments deserve a little time and caring. You can help to decrease the chances for injuries.
1. Roll Out
Use a tennis ball or massage ball to roll out the soft tissues on the bottom of your foot. Sit or stand depending how much pressure you want to apply.
Place the ball under your foot and roll it back and forth from the toes to your heel. Stop and lean in to put pressure on areas that feel like they need it.
2. Big-Toe-Extension Stretch
As your foot leaves the ground, your big toe is pushed into extension (bends up), and ultimately allows you to propel yourself forward. If the joint of your big toe is stiff, and does not extend enough, your foot is going to roll outward or inward. Even though it seems a nothing, doing it over the course of many kilometers, over many weeks can put stress on other areas, like your calves and knees.
To help increase the flexibility of this joint, you can bend your big toe back with your hands.
3. Big-Toe Isolation
Beside having good flexibility, your big toe needs to be strong enough to push down into the ground. Having enough strength in this area will give you stability while your foot is on the ground.
To build strength, sit on a chair or stand. Lift all your toes off the ground then try to push only your big toe down into the floor.
4. Allow Your Toes To Spread
Year of wearing narrow shoes can cause our toes to become crammed together and stiff. This may lead to issues such as bunions, or a change in how our foot rolls forward and pushes off from our toes as we run.
Selecting footwear with a wider toebox can help. Stretching out your toes after a run is important too. Place the palm of your hand against the top of your foot. Slide your fingers in between each of your toes.
5. Balance On One Foot
On your next run, count the number of times that you are on one foot. It's a lot, right? Being able to balance on one foot is important. If you are wobbling at the knee of hip while standing on one foot, probably you're doing the same while running. All those extra wobbling movements can add up result in different injuries.
Practice it at home. Standing on one leg for 30 seconds considered normal under the age of 65. If you want to improve and challenge yourself, do the same standing on a BOSU ball or balance board.
Remember, your body is not machine. You need to take care of it doing these extra small things.
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