Foot pain is something that you should address if you have foot pain or stiffness. A common concern for people who like to run or hike, especially in Tahoe, nothing is flat for very long. So this would put a lot of uphill and trail running on the feet, which makes a lot of work on the muscles of the foot to stay balanced and strong. The first thing that you can try is getting some stretching in your toes.
Exercise 1: Get on your hands and knees and focus on rocking back and forth on the toes. To make things easier, think of the big toe being on its own and the other 4 toes are on their own. As you rock back and forth, you can play around with angles to get various stretches on areas that you may have. You may feel some of the stretching in the foot and some in the calf as well. Next step on this exercise is to wrap the toes underneath and do the same rocking back and forth. This isn’t as important and a common problem, but for good health keep them moving well in all directions.
Exercise 2: Sit on a chair and use a tennis ball to massage the bottom of your foot. Roll the ball around the bottom of the foot and find those sore spots and slowly work on those areas and then move to another spot. There are a lot of layers in the foot to work on. You can also work on the calf and lower leg with the tennis ball as well to loosen up some of the muscles that go into the foot. The front of the leg are the muscles that push the toes down and the muscles just inside the bone on the calf help the toes got down.
Throw this in your routine and try and keep you feet moving and healthy. Your feet are super important and a good base to activities.
Tahoe’s Premiere Sports Chiropractor
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