This little piggy went to the gym, this little piggy went for a run… you know the saying. And how apropos it is: our feet never get a rest day. But that doesn’t mean we can’t focus on foot fitness and keep our feet happy and working hard for us.

What do humans and the Great Pyramid of Giza have in common? We both need a strong base! In the unending quest for big biceps and glamor muscle gains, it’s easy to overlook the source of stink in your shoes.

But strengthening up those feet can help you prevent injury, improve balance, and refine your form, in your fitness ventures and in everyday life. Taking care of your feet is fast and feels oh so amazing! If it’s been too long since you’ve shown those babies some lovin’, or if you want to mix it up, start with these stretching and strengthening exercises for total foot rejuvenation.

The Plantar Fascia Roll

If you foam roll like it’s going out of style, then you already know the benefits of loosening up tight tissue. Taking this same concept, we can create similar relief in our feet! Use your feet to roll a small, hard ball such as a lacrosse or golf ball, on the floor, varying the pressure to suit your needs. More pressure equals a more intense massage on your plantar fascia.

When you come across a spot that is exceptionally tight and tender, spend more time there. You can flex and point the toes to help break up the damaged tissue even more. We guarantee you will walk away from this exercise feeling like you just enjoyed a pro foot massage. As with all things, moderation is key: Stick to 5-10 minutes daily.

Prep your base with foot and ankle mobility exercises from the GB Online Courses!

Short Foot

Now that those tight arches have had a chance to relax and unwind, let’s strengthen them with this next exercise! Weak arches are often the culprit of foot injuries such as plantar fasciitis, but did you know foot problems can also be the cause of knee pain? When your arch is weak, your foot is more likely to under or over-pronate, leading to unnecessary pressure and torque on the knee.  When your arch is strong, your balance is improved, you’re more surefooted, and you’re less likely to experience nagging injuries in the foot and knee!

To perform this movement, start with your bare toes lined up with a line on the floor. Now, without curling your toes or sliding your foot, move your toes back away from the line. When performed correctly, you will feel your arch contracting and pulling upwards to draw the toes away. Try 10 reps per foot several times a week and see where your strong arches can take you!

Curled Seiza

Let’s keep those feet mobile and strong, just like the rest of our bodies, by opening them up with this stretch from our Front Split Stretch Series. Kneel on the floor and curl your toes so the bottoms of them are in contact with the floor. Now, try your best to sit up tall with your butt on your heels and heels pulled together. Scale by leaning forward and supporting with your hands as needed.  This is the curled seiza position. Spend 1-2 minutes here stretching out the toes and arches before enjoying the benefits of a well-cared for base!

Creating a strong and stable base for your body has loads of benefits from better balance to stronger form! Consider incorporating these foot-friendly exercises into your fitness routine for quick and effective injury insurance. Your feet sure take a beating so make it a habit to show them a little love in return! What are some other ways you take care of your feet? Comment and let us know!

GymnasticBodies joint prehab has what you need to take care of your feet and help you meet all of your fitness goals.