Foot Workout – Only12 Minutes!

Overview —Time: 12 minutes   Intensity: Easy

What You’ll Need —  • Resistance band    • One 2-10 lb weight,     • Towel

How often — 4-5 times/week for one month, then scale back to 2-3 times/week for  maintenance, suggests Dr. Conley.

1: Intrinsic Isometric

Sit in a chair and place all five toes of one foot atop a folded towel. Press the toes down — don’t grip — and raise the heel.

Time/Repetitions: 20 seconds per side, x5

2: Banded Toe Flexion

Sit in a chair with your feet flat on the ground. Loop a resistance band under your big toe to create tension. Keep the lesser four toes flat on the ground as you lift the big toe, hold for one count, then lower it.

Repetitions: 20 reps per side, then loop the band on the lesser four toes and repeat

3: Big Toe Mobility Drill

This drill can be performed sitting or standing. Keep the ball of your right foot on the ground as you lift your heel up. Press that foot’s big toe into the ground for 10 seconds. Now, from the same position, try to lift your big toe for 10 seconds. Because the toe is already extended it will barely move.

Time/Repetitions: 10 seconds, x2, then switch

4: Foot Intrinsic Swing

Hold a weight in your right hand. Press down through your right foot as you step the left foot behind you. Your weight should be in the ball of your foot, with your heel raised. Slightly raise your right heel.

Swing the weight back and forth like a pendulum to add instability to the movement. You may use a table or chair to help your balance.

Time/Repetitions: 20 seconds per side, x3 -or x4

5: Toe Push Off

This drill reinforces proper push off, initiated from the big toe. Stand and place a towel beneath the toes of your right foot. Slowly roll your foot up as you slide the towel behind you, pushing through the ball of your big toe.

Repetitions: 40 per side

 

— by Jen Murphy:   https://www.nytimes.com/2024/07/18/well/move/foot-workout-exercises.html  — photos by Nicholas Sansone for The New York Times