Foot Strength and Mobility Drills- Part 2

These 3 drills will be fantastic. They are great for anyone with weak ankles, runners and people who feel they need to get their foot strength and mobility back. We believe that a strong and stable body has a strong and stable base. As chiropractors, our primary concern is strengthening your base from your pelvis and spine up. Additionally, we know the difference that foot strength and mobility make for providing the strongest launching pad for your foundation. Likewise, for those of us that wear big heavy shoes and wrap our feet up in boots for hours each day, these drills will work great for you to increase your foot strength and mobility.

Foot mobility and activity initiate’s myriads of sensations throughout the entire nervous system. It can help stimulate balance, co-ordination, alertness, posture and brain development to name just a few.

Toe Curls

• Stand on a towel
• Pretend your toes are like fingers and extend your toes out grabbing the towel with your toes
• Slowly grasp the towel with your toes, curling them up as far as you can
• This creates an arch underneath your foot and increases the movement in the foot
• Extend toes out again and repeat
• The towel should be inching towards you as you perform the toe curls

Spread Your Toes Like Fingers

• A simple yet effective drill, place your heel on the ground (flexing your foot)
• Pretend your toes are fingers and focus on spreading your toes out as wide as you can
• Relax your foot
• Repeat drill
• This will increase movement in your toes and strengthen the muscles in your foot- who knows, you might be able to start picking things up with your feet…

Standing on Massage Ball

• Standing with your weight over a ball will add a lot of muscle release, but stimulation to the area as well
• How do you go with adding some balance and pressure to the mix?
• A spiky ball is fantastic, but a little hard ball like a golf ball works great as well
• If you can put your whole weight through a little ball like that, the 22 bones in your feet will be stronger for it

Hopefully you find this useful- we would love to hear how you went trying these drills! Feel free to leave your comments below, like it or share it to people you think would benefit. If you want to check out Part 1 of Foot Strength and Mobility, click here.