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  1.  
    • CommentAuthorGold Membershipbigsy
    • CommentTimeApr 19th 2009
     
    bigsy

    Hi all,

     I'm getting back into my training, but when I do a track/sprint session where I'm up on my toes, my calves really tighten up.  I've been told this is because my foot strength is poor, and my calves have to work harder to keep stability in my foot.

     Does anyone know some general foot strength exercises that might help before I go see a podiatrist?

     

    Thanks

    Clint.

  2.  
    dylannickelson

    Hi Clint,

    I don't know any specific foot strengthening exercises apart from skipping with a jump rope (barefoot, so that you don't land on your heels). Nevertheless, the advice you got sounds like only half the answer.

    If you are just getting back into training then both your feet and your calves will be out of condition. Accordingly, both will need strengthening work, not just your feet.

    Dylan.

    • CommentAuthorGold Membershipbigsy
    • CommentTimeApr 20th 2009
     
    bigsy

    Thanks Dylan.

    • CommentAuthorFree Memberlewydump
    • CommentTimeApr 20th 2009
     
    lewydump

    hiya bigsy

    problem you've got is that you don't know why you've got a week foot. i've had calf pain in the past and it turned out that one of my glutes wasn't working! at the moment, i'm recovering from a sore achilles on my right leg, due to a tight calf and lack of flexibility on my left.

    from experience, i wouldn't try and work it out myself; i'd get to the physio (not the podiatrist) and let them tell you what needs doing. if you don't, you're in danger of half solving the problem and just causing more problems further down the line.

    • CommentAuthorFree MemberLPeirce
    • CommentTimeApr 20th 2009
     
    LPeirce
    Hello hello! Hope I have a bit of info that may be helpful ... When you are up on your toes, the fascia (tendon) on the bottom of your foot and the muscles in the back of your leg (all the way up to your butt) shorten. It is really important to stretch them out if you are doing a lot of training where they are continually being shortened. If they don't get stretched back out after training you can risk injuring them. I have suffered from plantar fasciitis for years and find that if I don't have a really good stretch after any kind of training, my calves and feet are toast the next day. That info came from my physiotherapist after I let it get too far. Foot strength is important but so is proper support. A podiatrist will help you out with that. I do have custom orthotics for running and they are the best. Like custom built shoes! If you are looking for foot strength building exercises, any of the standing yoga postures done barefoot (where you have to "root" yourself and hold for a long time) will help. I think that I'd probably start with sufficient stretching before and especially after your training session and see if that helps. Since you are getting back into it, your calves may be tight to begin with. The very nature of walking tightens these muscles. So, stretch 'em out and hopefully, that's all you need. If you need more, definitely consult a podiatrist and/or physiotherapist. (Longer post than I thought it would be ... sorry)
  6.  
    Peacemaker636

    Going barefoot as much as possible is the best thing you can do to strengthen your feet.  Try doing some of your training barefoot.  Shoes can act as casts--if they aren't flexible, your feet will atrophy.  In addition to the problem you mentioned, weak feet are also much more susceptible to injury and can cause bad posture, ankle, knee, hip, and lower back pain, and many other things.

    If you are uneasy about or interested in barefoot training, google search "barefoot running".  Even if you don't want to run barefoot, you will find a lot of great info on how to strengthen your feet and overall become healthier.

    • CommentAuthorGold Membershipbigsy
    • CommentTimeApr 21st 2009
     
    bigsy
    Thanks everyone for all your comments and suggestions. 
  8.  
    ediblecrayonz

    A few things you might try:

    From standing, feet shoulder width apart, push up onto the ball of your foot, then using a desk or chair for support, push up onto the tip of your big toe. Only ballet dancers can really do this with their full weight, you will probably need to distribute your weight between your toes and a support. Do 15-20 reps

    From standing, with your feet together, lift the inside edge of both feet until you are standing on the outside edge of your foot, lower. Do 15 to 20 reps.

    From standing, with your feet wide (double shoulder width), lift the outside edges of your feet until you are standing on the inside heel and ball of your foot, lower. Do 15-20 reps.

    • CommentAuthorFree Membersilence84
    • CommentTimeApr 27th 2009
     
    silence84

    I'm a noob to running and i'm taking part in a full marathon on the 10th. One thing I've realized is that stretching takes care of a majority of the pain that you get to experience while and after running as opposed to skipped stretching. My calves, the area between the archilles and calves (what would you call it?), and shins would hurt while i ran even when I wasn't out of breath. With repitition, stretching for at least 15 mins has mitigated that pain by a huge amount! Make sure you have adequate stretch time before AND after training.

    Thanks for the after-stretching tip LPeirce! I'll try to incorporate that whenever I train and analyze results.

     Ediblecrayonz, thanks for the tip on stretching! I think your techniques are going to 'stretch' my warm up time from this point onwards.

     

    Cheerz!

    • CommentAuthorFree Memberdzieber
    • CommentTimeApr 27th 2009
     
    dzieber
    Here is a link to a few exercises for the feet: http://www.barefootrunner.com/2008/11/sole-care-part-1-four-foot-exercises/
    • CommentAuthorFree Membermtnman
    • CommentTimeApr 28th 2009
     
    mtnman

    From my POV and experience, advice to stretch can never be over emphasized. On strengthening,Peacemaker636 and dzieber who ditto's Peacemaker offer the best advice.

    The next thing that I would offer is barefoot in the sand or lacking that the inside of the track around a football field. Last of all if your and newb and want to stay well and improve don't train linearly, i.e., don't repeat distances. Just because you did a distance the last day out doesn't mean your body is totally ready to repeat a distance the next time out. I think everybody would agree its the quickest route to injury.

    Until you have a solid base train interval run v. walking, mostly walking to start, increase the running 10% per week until lordy lordy that's all you do is run, run, run.

    One thing to consider the ancients did have all our technical advantage, impact gels, varying desity foams and all that.......

     My shoes are ancient, they were ancient when I started rebuilding my base  8 months ago. By the yardstick with which I was raise, I'm ancient. I run 10k's give or take 3-4 times a week in them at the moment. I stretch all the time.

    Best o luck!

    • CommentAuthorFree Memberamycooper
    • CommentTimeApr 29th 2009
     
    amycooper

    The best way to increase your foot strength is to go for the walk and also go gor some more exercises. The more the exercise the more body is fit and fine.Working at the maximum benefit of a weight loss diet is what will help you to burn more calories and get rid of the excess fat in your body as well as help with weight reduction.

    Damion Magee

    How to Lose Weight 

    • CommentAuthorFree MemberBendy
    • CommentTimeMay 17th 2009
     
    Bendy

    Skipping rope ;o)

    Definately!

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