Stretches
- Abductor Hallucis Toe Pull: Keeping your ankle fixed at 90 degrees, grab your big toe and pull it up. You want to feel this stretch on the inside of your arch.
- Seated Toe Stretch: Get on your knees and place your feet behind you, bending your toes. Gradually lean back until your bum rests on your heels. You should feel a deep stretch along the inside of your arch. Work into the stretch by leaning forward. Keep your weight in front of you if resting your bum on your feet is too painful at first.
Strength Exercises
- Resistance Band Toe Pulls: Seated in a chair, loop a resistance band around both big toes of your feet. Start with your toes pointed forward and, keeping your heels planted, rotate both feet out and away from each other. Hold this position for 30 seconds, return to the starting position, and then repeat. Start with two to three sets once a day, and work up to two to three sets twice daily.
- Arch Raise: Standing, roll your left foot up and to the side. Try to think of pulling the ball of your foot towards your heel; you're contracting (shortening) the adductor hallucis muscle. Complete 10 to 15 raises on each foot.
Recent Articles:
- The 5 Most Common Injuries for Runners
- Hip Strengthening and Mobility Exercises for Runners
- Running is Bad for Your Knees and Other Top Running Myths
Connect with us on Twitter, Facebook, Instagram or Pinterest for more tips, recipes and ideas to fuel your ACTIVE life.
Find your next race.
- 3
- of
- 3
About the Author
Caitlin Chock set the previous national high school 5K record (15:52.88) in 2004. Now a freelance writer and artist, she writes about all things running, and founded Ezzere, her own line of running shirts. You can read more, see her running comics, and shirts at her website www.CaitChock.com. Follow her on Facebook and Twitter @CaitlinChock.
Get ACTIVE on the Go
Couch to 5K®
The best way to get new runners off the couch and across the finish line of their first 5K.
Available for iOS | Android
Discuss This Article