Bare Feet

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.