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nanny-rosy
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Author Topic: foot exercises and stretching  (Read 748 times)
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jackbnimble
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« on: July 25, 2012, 12:41:50 PM »

hey yall,

any tips or advice on how to stretch and move my toes? just like you can do with your hands, moving and flexing fingers, i can kinda do it with my feet.  its really hard to move my pinky toe without assistance from my hand

ive run in vffs for about 7 runs total now, im new. 
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« on: July 25, 2012, 12:41:50 PM »

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DanaRe
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« Reply #1 on: July 25, 2012, 12:54:19 PM »

Try picking up marbles with your toes, one at a time, then drop the marble in a cup.  Do this with both feet.

Also, lay a handkerchief or thin towel flat on the floor, then using both feet, scrunch the towel with toes so as to draw the towel near you.

I do these while I'm watching tv and they help to increase the strength in your feet.  Plus, it feels good to use your toes in a different way.
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JustinB
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« Reply #2 on: July 25, 2012, 01:03:40 PM »

http://www.vibramfivefingers.com/education/foot_health.htm

http://www.vibramfivefingers.com/education/index.htm

Can also get some correct toes, yoga toes, or other kinds of toe separators
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skye97
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« Reply #3 on: July 25, 2012, 04:59:54 PM »

My favorite foot/toe stretch is to put the fingers of your opposite hand between your toes (eg, right fingers between left toes), approaching from the sole of the foot.  Really try to get webbing to webbing, so that there isn't any space, though of course listen to your body and start out with less if you need to.  Once your fingers are in place, use the strength of your hand to stretch your toes and ankles in whatever range of motion stretches feel good, occasionally stopping to pull on your toes (your fingers will slip out a little, so pulling on each toe individually will get them back in place).  At the end of the stretching, I like to squeeze my fingers together for a little toe massage, then keeping my fingers squeezed, pull upward like I'm trying to pull my toes off.  Be gentle with this - it can be pretty intense!
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« Reply #3 on: July 25, 2012, 04:59:54 PM »

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Sablewings
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« Reply #4 on: July 25, 2012, 06:05:17 PM »

Quote
My favorite foot/toe stretch is to put the fingers of your opposite hand between your toes (eg, right fingers between left toes), approaching from the sole of the foot.  Really try to get webbing to webbing, so that there isn't any space,

That's what I like to do too, it really gives your toes a good experience of being spread out, but yes, I agree to do it carefully, ease fingers between the toes slowly, they might twinge, but they should relax after a minute or so.

Sometimes I'll sit there for 5 to 10 minutes like this before bed, as part of a chill out / foot massage routine. But then that's probably just me.  Grin

Another thing I like doing is pressing my metatarsals up and down with my thumbs, one at a time, in the hope of stretching foot muscles and getting some more lateral foot flexibility. A lot of foot muscles tend to atrophy in regular stiff-soled shoes. I remember when I first used to do this in the evening my 3rd and 4th metatarsals used to "crack" out of a tensed position when I pressed them up, but I think that's because of my Morton's toe and walking on the outside of my foot more...at least I assume that's what it is...!
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« Reply #5 on: July 26, 2012, 05:22:07 AM »

Ouch! I can't get all my fingers between my toes without it hurting.
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« Reply #6 on: July 27, 2012, 01:32:37 PM »

Sometimes I'll sit there for 5 to 10 minutes like this before bed, as part of a chill out / foot massage routine. But then that's probably just me.  Grin

No, it's not just you!  I do the same thing while reading, watching movies, stretching, etc.  Basically whenever I get a chance! Smiley
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skye97
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« Reply #7 on: July 27, 2012, 01:33:59 PM »

Ouch! I can't get all my fingers between my toes without it hurting.

Definitely start out slow then - the muscles between your metatarsals must be pretty tight. 
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