I still have some PF niggle-reoccurrences at times. I managed to make them disappear last time (see healthunlocked.com/strength... ) but then a few long working days just standing on my feet or long work trips to London with more standing and walking, these tend to throw my feet back to a PF niggling state. It’s never really bad, just the typical morning pain first thing when getting up. But they are annoying.
So I want to reinvigorate my attention to strength, flexibility and mobility of my ankles and feet. I know I have some ankle mobility issues on one of my ankles, and I could do with more strength in my feet as well.
So a physio friend gave me some exercises to do, and I’ll list them here, reporting on how I’m doing week by week.
Everyday: Morning 10 min Routine
☆ 1. PF stretch and massage combo: sitting, take one foot and massage foot arch whilst pulling up toes.
☆ 2. PF massage using tennis ball / spiky ball
I continue doing these, and my feet have never looked better! I massage them with a mixture of castor and coconut oil after every shower. The jury is still out if they help with PF.
Everyday: Throughout the day
☆ 1. Single leg calf raises, first left and then right. Repeat throughout the day to get to 30 in week 1 and building up to 50 / day.
Realising the need to attend to strengthening my feet to get on top of any PF niggles, I now religiously do single calf raises but am building up slowly by spreading them throughout the day.
I do these whenever I remember to squeeze them in, when getting a tea, standing up from desk work, or when dressing, teeth brushing etc
Twice per week: Evening Workouts:
Twice a week: 30-min Foot and Ankle Strength session
☆ 1. Toe Yoga (lift big toe only, than all others only) 12 reps each side. Alternate sides.
☆ 2. Towel Scrunch. 10 - 20 scrunches each side. 3 sets.
☆ 3. Dorsiflexion using Resistance bands. 10 reps, 3 sets each side: secure one end of a resistance band and wrap the free end of the band around the front part of your foot. Place a foam roller under your calf to keep your ankle free to move. Pull your foot up against the resistance (dorsiflexion), then SLOWLY release and point it back down (plantarflexion).
☆ 4. Inversion with Resistance Band. Alternate sides with 3 sets of 10 reps each side. Secure one end of resistance band and loop the around front of foot. Sit sideways perpendicular to band and Turn the sole of your foot towards the inside, against the resistance of the band. Hold 30 sec. 2 reps of 30 sec each side.
☆ 5. Resistance Band Plantar Flexion: 3 sets of 10 reps each side. Alternate side after each set. Sit on mat/floor with legs straight and lower calves lying on foam roller. Wrap resistance band around front of the foot (toes/balls area) and hold bands to keep tension high. Slowly point and flex.
The toe yoga was a new one for me, and having done these for 4 days now, I’m beginning to get more independent control in my toes. It’s a great feeling to reconnect you brain-toe functionality.
There were also some new moves using resistance bands, like the Inversion. Too early to tell if all of these work, but I’m keeping on keeping on
Happy working out, everyone and that your feet stay PF-free!
