GUEST BLOG: 3 Secrets To Strong & Steady Feet On The Trail
Your feet are your foundation for every step you take when you run. It is time to start treating them with the care they deserve. The feet absorb the force of our entire body and propel us forward and can determine whether or not we have a great race experience or a miserable one.
So, why don’t runners spend more time taking care of their feet? We spend loads of time stretching other parts of the body but ignore the precious feet. The truth is many injuries in the body can start in the feet, so it is crucial to spend some time each week immersed in foot care.
I used to struggle with plantar fasciitis and it was so frustrating! It caused me to limp my way through races and had a negative impact on my daily workout routines. My struggle with plantar fasciitis led me to find ways to take better care of my feet, and now I don’t have PF anymore! I can run marathons and ultramarathons without thinking about the pain in my feet and I can enjoy the view. The 3 secrets I share below helped me get rid of the pain!
There are a few things you can start doing now that will make a big difference quickly! Here are my 3 secrets that will support you in putting your best foot forward (no pun intended - haha!).
Secret #1: Improve Your Posture
After teaching one of my clients this one secret he exclaimed, “Heather! I’ve been standing wrong my whole life!” So, here it is. We have four corners of our feet and should be balancing on them. Most people stand on the entire bottom of the foot or roll their weight too much to the outside or inside of the foot. This can result in foot pain or pain in other parts of the body. The four corners of the feet are under the pad of the big toe, the pad of the little toe, the inner heel and outer heel. Simply stand on your two feet, close your eyes and find the four corners of your feet. It helps to lift your toes and lower your toes down to feel the four corners of the feet. Now, practice doing this daily and bring this technique out on the trail!
Secret #2: Strengthen Your Arches
The arches fall as we age and this can impact running because the weight of our body will not be evenly distributed in the feet when we run. The good news is you can strengthen and lift your arches again! Here is one way to strengthen your arches. Stand on your two feet. Point your feet straight forward and lift up onto the balls of the feet. Your weight should be evenly distributed between the ball of the big toe and the ball of the baby toe. Your heels should point straight back. Lift and lower 10x. Do two rounds.
Secret #3: Stretch Your Feet
There are many amazing foot stretches you should be doing weekly, but this is my favorite. Come onto your hands and knees. Bring your knees and feet together. Curl the toes under and sit back on your heels. Breath deeply. You can stay forward a little on your hands - we call this our training wheels - or you can sit all the way back on the heels and place your hands on your thighs. Breathe deeply. Do this for one minute.
If you would like to learn more about how to take better care of your feet and if you struggle with plantar fasciitis, check out my FREE blueprint, “One Yoga Pose That Will Bring Relief To Plantar Fasciitis.”
To Your Happy Feet,
Heather Feather :-)