While (most) runners stretch the big muscles (quads and hamstrings) post run, many neglect to stretch the foot and ankle. Since we rely so heavily on our feet and ankles for running, it is important to make sure they are strong and healthy as well. I had a visit with my physical therapist, Dr. Meg from Movement X who showed me a few key stretches to incorporate into my stretch routine. I’d love to share them with you today.
Foot and ankle stretches for runners
There are numerous injuries that can stem from tight feet and calves (plantar fasciitis or Achilles tendonitis for example) so it makes sense to add a few foot and ankle stretches into your stretching routine. You do have a stretch routine right? These are 3 stretches that Dr. Meg showed me and I am already feeling a difference in my toe and ankle mobility.
Rolling a lacrosse ball
Rolling a lacrosse ball or spikey ball under your foot twice a day can help loosen up tight fascia, relieve tension and, improve blood flow. Plus, it really feels good pre and post run. Follow these tips here.
Bear squat into down dog
Start on hands and knees with toes curled under and gently rock and forth (or into downward dog) This is a fantastic stretch for feet and calves as well as toe dorsiflexion. Also, see this demo here.
We made this quick IG reel demonstrating 2 of them here.
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Have plantar fasciitis? Check out these great stretches and strengthening moves. Looking for some more variations on these stretches? See here.
Toe Flexion on the step
See the video above for how to. This one takes some practice but it is so worth it. Over time, you will feel your foot become more available to the stretch.
If you live in the Washington, DC, or Northern Virginia area, check out Movement X-the PTs that come to you!
Whether you currently have any foot or ankle issues or not, these stretches and exercises can help you keep your feet happy. Happy feet equal a happy and healthy runner,
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Jen, Lisa
These are great moves!
It’s a great idea about sitting back on your heels as a starting point for a downward dog. I should incorporate that in my routine.
I always have a lacrosse ball under my desk to roll my feet. That feels so good!
yes, the lacrosse ball always feels good doesn’t it? I also liked the downdog move that way. My feet are already feeling better
That is really cool that you found a PT that comes to you! I usually roll out my feet a few times a week. Its so easy to do!
It sure is super convenient!
These will all come in handy after running! After having prolonged PF, I’m all about prevention. Thank you for sharing!
Me too! It is the worst and these exercises already have me feeling better
Thanks for sharing.
I definitely have ankle and foot issues.
I know you have had foot issues for a while. I hope some of these are helpful to you
I just realized I haven’t been doing my usual foot/fascia massage each morning. I need to bring that back, and add these moves to my routine. Gotta keep these feet primed and ready!
Yes, we do! Hope we find them helpful
You must have read my mind because I was just complaining about ankle tightness before my OTF class this morning!
I am finding these exercises very helpful already!
I really need to do more ankle stretches! I just get so bored stretching! Any tips to help beat the boredom?
I do them a lot while watching tv and/or pop in a 5 or 10 m Peloton stretch class at least once a day. It makes a huge difference for me to stretch daily.