how to improve foot strength for runners

The sole is the most crucial part of the kinetic chain in running, yet it is the most easily overlooked. It contains a quarter of the body's bones and three different muscle arches, highlighting its importance. Additionally, the feet are multifunctional, providing strong stability, flexibility, and resilience.

Therefore, the potential injuries related to the feet are numerous, including plantar fasciitis, stress fractures, and collapsed arches. Almost all foot problems can lead to running-related pain.

Traditionally, there are many methods to enhance foot strength, such as using toes to pull a towel or picking up objects with toes. These methods can strengthen the overall foot muscles, but we might need to focus more on strengthening the central part of the foot to enhance stability.

These exercises mainly target the arches and small muscle groups of the feet, focusing on strengthening through movements like swaying, toe exertion, and flexion-extension exercises. To maximize the benefits, it is recommended to train barefoot. These exercises can be done2-3 times a week, or daily if time permits.

Seated Heel Raises

1. Sit down and place your feet on the floor, lift your heels so that your toes are on the floor.

2. Lower your heels.

3. Repeat the above actions.

Foot Grasping

1. Place both feet flat on the ground, curl your soles as if you are trying to grasp something with your feet.

2. Relax your feet.

3. Repeat the above actions.

Ankle Dorsiflexion and Plantarflexion

1. Sit down and tighten your feet.

2. Then relax and flex your toes.

3. Repeat the above actions.

Toe Stretching

1. Place your feet flat on the floor and imagine extending your toes forward infinitely.

2. Relax your toes.

3. Repeat the above actions. This is a challenging exercise that requires some practice.

Toe Tapping

1. Place both feet flat on the floor and tap each toe on the ground in sequence, as if you are tapping your fingers on a table. (Imagine playing the piano with your toes)

2. Repeat the above actions.

Exaggerated Foot Inversion and Eversion

1. Place both feet flat on the floor, lift your arches, turn your feet outward, and press the outer sides of your feet firmly against the ground.

2. Count to two, then slowly lower your arches, turn your feet inward, and press the inner sides of your feet firmly against the ground.

3. Count to two.

4. Repeat the above actions.

Towel Grasping and Passing

1. Place a towel on the floor.

2. Use the toes of one foot to grasp the towel.

3. Count to two, then pass the towel to the other foot.

4. Repeat the above actions.