A set of exercises to strengthen the arch of the foot. Running: how to strengthen the muscles of the feet and legs? Exercises for feet and toes

Who doesn't know this feeling?... Pain in the legs after a long day at work or exercise!
Our feet are designed to run barefoot on natural surfaces. Instead, day after day, we actually shackle our feet with shoes that reflect the latest fashion trends much more than the needs of our feet.
Just 15 minutes a day is enough to relieve tension and stress and keep your feet healthy.
Do something healthy for your feet, and they will certainly thank you!

Exercises

"Foot Spiral"

Sit comfortably on the floor so that your right foot and shin form a right angle. Grasp the toe with your right hand and the heel with your left. Then begin the motion as if you were squeezing out a wet towel. “Twist” your heel inward and your foot outward.
Repeat the exercise 10-20 times or more.
Attention: perform movements gently and do not twist your foot if resistance occurs.
This exercise is quite difficult to perform!
Duration: about 5 minutes

"Lifting the towel"

Sit on a chair and place one foot on a towel. Then grab the towel with your toes and try to lift it. Perform the exercise for at least 30 seconds.
Tip: The exercise can also be performed standing, which increases its difficulty.
This exercise is quite difficult!
Duration: 30 seconds

"Tying a Knot"

Take a rope of medium thickness about a meter long. Place the rope on the floor and sit on a chair in front of the rope. Pinch both ends of the rope with your toes. Try tying a knot.
Do the exercise for 5 minutes.

Duration: about 2 minutes

"Ball massage"

Actively roll the tennis ball forward/backward with the sole of your foot. Engage the entire surface of the foot: from the forefoot to the heel. The duration of the exercise is optional (as long as you feel comfortable).
Tip: The exercise can also be done while sitting. When using a special massage ball, the impact on the foot is enhanced.
Duration: about 3 minutes

"Writing Letters"

Place a piece of paper on the floor. Sit on a chair and place one foot on a piece of paper. Grip the handle with your thumb and index toe. Try to write any word, for example, "Mom".
Perform the exercise for at least 3-5 minutes.

Duration: 3-5 minutes

"Fingertip Stand"

Place your feet parallel to each other. Stand on your toes and alternately lower your left and right heels 10 times, without touching the heel to the floor.
Tip: Do this exercise regularly several times throughout the day, for example when brushing your teeth. The exercise is quite difficult.
Duration: about 3-5 minutes

"Rolling the Ball"

Sit on a chair and raise your feet. Place a medium-sized ball between your feet. Hold the ball firmly with your feet. Start moving the ball from your toes to your heels without letting it fall. At the end of the exercise, shake your legs thoroughly.
Repeat the exercise 5 times.
Warning: this is quite a difficult exercise!
Duration: 3-5 minutes

“Crumple and smooth out the paper again.”

Sit on a chair, place a piece of paper in front of you. Place your feet on a piece of paper. Then, with both feet, try to crumple the piece of paper as much as possible. Next, unfold the piece of paper with your feet and try to smooth it out as much as possible.
Repeat the exercise twice.
Attention: this exercise is quite difficult!
Duration: 1-2 min.

Why is it important to strengthen your feet and leg muscles with special exercises if you are a runner, and how exactly to do this, says Nike running club coach Olga Smirnova. And Yulia shows.
In order to run correctly and, most importantly, without harm to the body, it is very important not only to run, but also to purposefully work on the muscles of the feet and legs.

“The foot is very important in running,” says coach Olga Smirnova. “Thanks to her, you can make good progress in the training process. But often in runners the foot is “off” and its functions are taken over by the calf muscles. Plus, if the foot has a dropped arch, this leads to overstretching of the Achilles tendon, gastrocnemius and soleus muscles - and special exercises also help to cope with this. It is important to strengthen the muscles of all legs separately - lunges and steps from this complex help with this.”

A set of exercises to strengthen the foot

How to do it: start the exercises with 20 repetitions and gradually increase to 40.

Why do it: In running, the foot and push-off force play a very important role. Even after pumping up the largest muscles (hamstrings, quadriceps, glutes), you will not be able to achieve noticeable results if you have weak feet.

You can pump up your foot with these easy jumping exercises. It is better to do them where there is shock absorption - a rubberized stadium track, a forest or a park.

Jumping on the curb with both feet

It is important not to land on your heels and be constantly on your toes - both on the asphalt and on the curb. We have more than 100 muscles, ligaments and tendons on our feet, so it is important to work, pump and energize each of them. When performing this exercise, try to push off the surface as quickly as possible (this is very important when running).

Alternately running onto the curb at speed

We jump onto the curb with one foot, stand on the other, then also jump back one by one. A very useful exercise for balance and coordination. When performing it, it is important not to lower your heel onto the surface, thereby we once again work out and pump up the calf muscles.

Jumping onto a curb on one leg

This exercise is much harder than the previous ones, but even a small number of approaches will increase the push-off force and the strength of the calf and soleus muscles.

Jumping over the line

On one leg:

With this exercise, we engage even more of the small muscles of the foot that work when jumping to the side. The most important rule when performing this: you need to try to jump as high as possible without bending your leg, almost on a straight leg.

On two legs:

And back on each leg:

Lunges

Classic lunge

Backward Lunges

Similar to classic lunges. When performing the exercise, we lunge back, transfer the weight from the front leg to the back and do the next lunge. When we shift our weight, it is on one leg, which also strengthens the arch of the foot. Here the back surface of the legs and biceps of the thigh, gluteal muscles are worked out, and coordination and balance are improved.

Squat Lunges

When performing advanced lunges, it is important to ensure that your head is at the same level and only your legs move. It is necessary not to straighten the knee joint and not to rise on the toes. This exercise is done in order to maximally load the quadriceps and the front surface of the thigh. The exercise is performed at low amplitude and in a half squat.

Lunges with calf raises

Transition from one foot to another with the toe raised. The exercise helps to engage the gastrocnemius and soleus muscles and give them a load; uses a lot of muscles.

It is important to ensure that the knee does not extend beyond the toe, otherwise the patellar cruciate ligament may be damaged. Keep your torso upright - do not lean forward or lean your hands on your knee, so as not to increase the load on the hip and knee joint. It is better to keep your hands behind or on your belt.

Jumping with squats up on straight legs

The main rule: during a squat, the knees should not go beyond the toes, otherwise the knee cruciate ligaments can be damaged. It is important not to bring your knees inward: this is one of the main mistakes girls and women make when performing all squats and jumps.

You need to land not on your toes, but on the entire surface of your foot. This is an exercise with a focus on explosive strength, which involves not only the foot, but also the back of the legs, biceps and biceps femoris and buttocks. We make the final push with the front surface of the foot and the big toe, which is very important.

"Frog"

Usually the exercise is performed in a full squat, but this is quite traumatic for the cruciate ligament of the knee joint, so we offer a lightweight version.

It is important to squat so that the back of your thigh is parallel to the floor.

We perform the exercise without stopping and straightening, the knee should not go beyond the toe. It is important to land on your entire foot, not on your toes. In this way, we develop explosive power, which will improve our speed and average running pace.

Note Yuli: and we do all the jumps not on asphalt.

"At the bench"

Stepping onto a bench

The quadriceps is most involved during this exercise.

Make sure that your knee does not extend beyond your toes. We stretch the gluteal muscles, and then squeeze them - thanks to this, our muscles work as much as possible. We alternate legs to develop coordination and balance.

Getting up from a bench on one leg

This exercise is popular among track and field athletes, especially sprinters. During execution, the gluteal muscles are well worked out, the back of the thigh and all internal muscles are activated.

It is important to ensure that the knee does not go beyond the toe, and the heel of the foot, which is hanging in the air, does not touch the floor.

Stepping backwards with a lunge

This exercise is designed to maximally engage all muscles. When stepping onto a bench, the front surface of the thigh and gluteal muscles work. The back of the thigh is engaged. Hand position is like when running.

We change legs one after another, this helps improve coordination.

It is useful to do this complex once a week before one of your running workouts. And your feet and legs will be strong -)

And then Olya and I froze, and I went hungry -))

Photo: Dmitry Pospelov,

Most sets of exercises are aimed at large muscle areas - back, abs, legs, hips, etc. But the feet remain unattended. Meanwhile, the foot plays a very important role in maintaining the health of the joints of the legs and spine.

Why is it important to strengthen your feet?

The fact is that the foot is our main shock absorber, that is, the feet soften the shock load when we move. If the shock-absorbing function of the foot weakens - as a result of weakening of the muscles and ligaments of the foot, flat feet - the load falls primarily on the spine and legs: ankles, knees and hip joints. Due to constant shaking, joints and discs wear out faster, increasing the risk of osteochondrosis, protrusions and flat feet, and injury to the joints of the legs.

That's why it's so important to do exercises for the muscles of the foot ( exercise therapy for the feet). This will help our legs be mobile and light. It is easy to do foot exercises at home, for example, in the morning, in bed.

Exercises for feet while lying down

Perform each exercise 15-20 times until you feel warmth in your working joints. If you hear a crunching sound, don’t pay attention, it will go away soon.

1. "Repulsion".

It is performed lying on your back, arms at your sides, legs should be kept straight, shoulder width apart. Alternately, stretch your big toes to the maximum, then bend them towards you also to the possible limit - while doing this, the heel seems to be stretched. Repeat the movements back and forth. Gymnastics can be performed with each leg in turn or with both legs.

2. "Windshield wipers"

Starting position – lying on your back. Alternately bring your thumbs together and spread them as far apart as possible. When spreading, slowly, slowly, as if twisting the entire shin.

3. “Circles” (rotation of feet)

Starting position – lying on your back. Rotate your foot clockwise and counterclockwise, alternately. Try to draw circles with your toes while rotating your feet at the ankle.

First, make 6 circles inward (thumbs together as you move from top to bottom), then 6 circles outward (reverse to the previous one). After this, do 6 circles with both feet in the same direction clockwise and 6 circles counterclockwise. Try to make the circles as wide as possible, moving your feet as far as possible in each direction. The center of the circle should not move.

A similar exercise can be performed while sitting.

Sitting on a chair, cross one leg over the other so that your shin rests on your thigh. With one hand, hold your leg just above the ankle, and with the other, rotate your foot in different directions. Do 10 rotations in both directions for each leg.

Rotations can be performed in combination with flexion-extension of the feet. Lying on your back, twist your feet left and right, forward and backward, bending and straightening your toes.

4. "Fist"

Starting position – lying on your back. Squeeze your toes forcefully into a fist and maintain this position until the muscles of your feet feel tired, then also spread your fingers as far as possible, just as you would straighten your palm, relax your fingers and feet. There is no need to specifically strain your legs. Do 2 repetitions of 10 times.

Additionally. Lying on your back, extend your legs, bringing your feet together. As you inhale, pull your toes toward you, keeping your muscles tense. Exhale – starting position. As you inhale, bend your toes, and as you exhale, straighten them. As you inhale, turn your feet outward, and as you exhale, bring them together. As you inhale, place your feet inward; as you exhale, move your feet to the starting position.

Gymnastics for feet while standing and sitting

1. Standing with your legs apart, your toes “looking” inward, make alternating turns of your body to the right and left, turning the corresponding foot to the outer edge.

2. Standing, lean on a table or the back of a chair: As you inhale, rise onto your toes; as you exhale, lower onto your full foot. As you inhale, stand on your heels, as you exhale, lower yourself onto your toes.

3. Walking on your toes and heels.

4. Walk with your toes tucked and then with your toes raised.

5. Several times a day for 10–15 minutes, walk on the outer edges of the foot, like a “club-toed bear.”

6. While sitting, try to grab any small object (pen, coin, construction piece) from the floor with your toes and lift it.

7. Spread a towel on the floor and sit on the floor with your feet on the towel. For 2 minutes, try to gather the towel into a pile with your toes, then straighten it out. Take a break, then repeat the exercise.

8. Rise up on your toes and squat, maintaining your balance.

9. Exercise “Charlie's Steps”. Strengthens the ankle. Stand straight, heels together, toes apart. Keeping your toes turned outward, take a few steps forward, then step back. Do the exercise for 1 minute, then relax your feet and repeat the exercise.

All exercises should be repeated at least ten times.

Exercises are effective for flat feet, gout, foot spurs, ankle arthritis, after injury or surgery on the heel (Achilles) tendon, varicose veins, swelling of the ankle joint, migraines.

A good way to prevent flat feet is to walk or run over rough terrain. Any uneven surface is always better for training your feet. For example, walking in the forest is much healthier than walking on smooth asphalt.

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We often talk about how the stability of your body is very important in running, so in addition to running exercises, you must strengthen your core and hip muscles, which are responsible for stability. Quite a lot of attention is paid to working on the knees and ankles, but few people pay attention to the foot itself.

Our foot consists of large and small muscles, which are arranged in layers. There are large muscles that run across the entire foot from the ankle. They are responsible for most of the movement of the foot, and it is on them that we focus on strengthening. But besides them, there are 11 more small ones, which are located a little deeper in the foot. They help stabilize the body as your foot strikes the ground and pushes off while running. They also deform to absorb and store energy mid-stance and support the arch of the foot.

So what happens if you have a weak core in your leg? The lower part of the leg has four layers of muscles that support the arch of the foot. If these muscles are weak, then the load will go to the plantar fascia. Therefore, if you want to get rid of plantar fasciitis or prevent its occurrence, you definitely need to strengthen the inner muscles of the foot. Everything in the body is connected, and weak soles can lead to abnormal movements that eventually result in knee problems.

There are several standard exercises to strengthen your feet. For example, crumpling a small towel with your feet: you drag the towel across the floor solely using the muscles of your feet. Or “marble pickups” - lifting marble balls from the floor with your feet. But these exercises involve mainly the large muscles of the foot, practically without affecting the small ones.

The study authors suggest other exercises. Place your foot on the floor in a neutral position and then squeeze it using the inner arch muscles. At the same time, try to make sure that your fingers remain flat on the floor. You can start doing them while sitting in a chair, then make it more difficult and do it standing, then on one leg.

We performed a similar exercise during stretching training: sitting on the floor with your legs straight, you try to bend your foot so that an arch is formed, but your toes should be pointed towards you.

Another option is minimalist running shoes or barefoot running. The first positive changes will be noticeable after four months: the foot will become slightly shorter, the arch of the foot will rise. It is these changes that show that the muscles have truly become stronger. Another benefit is the increased sensory sensitivity of the foot. This also plays an important role in developing resilience.

To properly walk, run, and jump, it is necessary to strengthen the muscles that provide plantar flexion of the foot.

There are special exercises that help develop and strengthen the muscles of the lower leg, foot and toes.

The greatest effect is achieved by barefoot movements several times a day: in the morning and after a nap, when the foot muscles are not tired.

The good thing about exercise is that it not only strengthens the foot muscles, but also helps stimulate reflex points.

It is advisable to perform this gymnastics at least 2-3 times a week.

Complex No. 1

1. Take off your shoes. Take a glass bottle, place it on the floor and roll it with the middle of your foot for 30 seconds.
2. Walk around the room on your toes for 1 minute.
3. Roll the bottle with the outside edge of your foot for 30 seconds.
4. Roll the bottle with the inside edge of your foot for 30 seconds.
5. Walk around the room for 1 minute, stepping with your entire foot, keeping your toes pointed outward.
6. Walk for 1 minute, stepping with your entire foot, keeping your toes pointed inward.
7. Walk around the room on your heels with your toes pointed outward for 30 seconds.
8. Walk on your heels with your toes pointing inward for 30 seconds.
9. Standing on your entire foot, do squats for 1 minute.
10. Standing on the outer edges of your feet, squat for 30 seconds.
11. Standing on the inside edges of your feet, squat for 30 seconds.
12. Stand on your heels, lift your toes off the floor and walk around the room for 30 seconds.
13. Rise up onto your toes and jump like this for 1 minute.

Complex No. 2

Sit on the edge of a chair, place your feet on the floor. Keep your back straight.

1. Curl your toes, then straighten them. Repeat the exercise 10 times.
2. Press your heel to the floor and lift your toes. Place your toe on the floor, lift your heel, and then lower it. Repeat the exercise 10 times.
3. Perform circular movements with your toes, keeping your heel on the floor. Repeat the exercise 10 times.
4. Place your feet on your toes, lift your heel off the floor. Perform 10 circular movements with your heels.
5. Straighten your right leg at the knee joint. Stretch the toe of your foot away from you, then pull it towards you. Perform the exercise with your left and right legs alternately 10 times.
6. Take a small rubber ball, gymnastic stick or glass bottle and roll your foot for 5-10 minutes. This exercise can be done while sitting at the computer or in front of the TV.

Complex No. 3

Perform each exercise 5-10 times.

1. Stand up straight, cross your feet, and transfer your body weight to the outer edges of your feet.
2. Counting to yourself, curl your toes. At the count of 10, straighten your fingers, count to 10 again, then bend your fingers again.
3. Rise up on your toes, lift your heels off the floor, and then sharply place your heels on the floor.
4. To perform this exercise you will need a board coated with varnish. Fix it at an angle of 45°, for example, using a loop attached to a wall bars. Slowly walk along the board, climbing up. Gradually increase the angle of inclination.
5. Place a board 5 to 10 cm high on the floor, place your feet so that your toes rest on the board and your heels remain on the floor. Make slow movements, first to the right, then to the left.

A SET OF EXERCISES TO RELIEF FATIGUE AND TENSION IN THE LEGS

1. Sit on a chair, raise your legs and make circular movements with your feet.
2. Bend your toes downwards, then with a sharp movement, straighten them up and move them vigorously.
3. Get back on your feet. Step first on the inner, then on the outer edges of your feet.
4. Walk slowly in one place, pointing your feet with your toes down, just like pantomime actors do. Take at least 10 steps.