Sole Care [Part 1]: Four Foot Exercises

bare feet

Whether you’re a barefoot runner or not, foot care, like dental care, should be an important part of your regular scheduled maintenance plan.In this new Sole Care series we’ll outline simple and effective foot care regimes to help you feeling and looking your best, that is, from the ankle down.

In Part 1 we introduce 4 foot exercises great for anyone, especially those just beginning to introduce more frequent barefoot walking, hiking or running. You can do these while eating breakfast, working at the office or watching the evening news.

Foot Exercises, Perform Daily:

  1. Toe Fans – While seated, lift your feet up to a comfortable height. Spread all ten toes out as wide as you can and hold for a slow count of 15 before you relax. Repeat 3 times.
  2. Toe Grip – Place a pen or pencil on the floor. Use your toes to grab and lift the pen/pencil off the floor. Hold for a slow count of 10. Repeat 3 times on the one foot before repeating exercise on the other foot.
  3. Up High – Stand up tall and on the transverse arch, just like when you need to reach that top pantry shelf. Walk 30-40 paces before taking a 5-10 second rest. Repeat 3 times.
  4. Heel Walk – Transfer your body weight on your heels. Lift the toe/front of your feet up high and press into the ground with your heels. Walk 25-30 paces before taking a rest for 10 seconds. Repeat 3 times.

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An instigator and barefoot runner since 2002.

6 Responses to “Sole Care [Part 1]: Four Foot Exercises”

  1. Andrew Spargo
    November 9, 2009 at 11:39 am #

    This is part 1 of foot exercises. Where can I find parts 2 to 4. thank you.

  2. Krystal
    February 5, 2010 at 12:00 pm #

    On the Up High exercise does this mean to be up on the balls of your feet? Because when I try to reach the top shelf of the pantry I am definitely rolled all the way up on the balls of my feet, heels up in the air.

  3. Jameson
    April 16, 2010 at 8:40 am #

    Ladies and gents, be sure to follow these (and probably most other) exercise and timing recommendations. I disreguarded them, did a 2 mile barefoot jog unprepared…my calves are surly ripped to pieces and inunforgiving pain! Listen and learn, lose the shoes!

  4. July 16, 2010 at 8:39 pm #

    Interested in reading part 2-4 of this series. Most of our patience have never heared of the “bear foot walking” concept.

  5. June 16, 2011 at 11:06 am #

    Thanks for this, I’ve been trying to find ways to keep my feet strength up. I sit at a desk all day long, so I don’t get much opportunity…

  6. July 17, 2011 at 1:06 pm #

    Great, simple ideas.exactly what I was looking for to get started barefoot running. I tried it fo myself today and am loving it. Thanks to the post. Love the site.

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