Skip Nav
You'll Never Eat Another Gummy Bear or Marshmallow Again After Hearing What It's Made From
Ab Workouts
11 Workouts For Ab Day Inspiration
Healthy Recipes
Celebrate National Margarita Day With Our 144-Calorie Cocktail

Foot Exercises For Runners

3 Pre- and Postrun Moves For Happy Feet

You know to warm up before your workout and you never forget to fit in a good postrun stretch, but are you neglecting your feet? Keep those hard workers happy with these pre- and postrun stretches to prevent foot injuries.

Foot flex: Plantar fasciitis is a condition caused by repetitive damage to the fascia, the band of tissue on the bottom of your feet. This, as you may have guessed, can make running a painful (or nonexistent) hobby. Prevent the condition by doing this simple exercise: flexing your foot. Since you do this exercise in your office chair or on the couch, this is a great stretch to do any time of the day.

  • Sit down on a chair or bench. Bend your left leg, and place your left ankle on your right knee.
  • Hold onto your left toes with your left hand, and gently press your left toes to the right, so your foot is in a pointing position. Stay here for a few seconds.
  • Then use your hand to pull your left toes to the left, flexing your foot.
  • Repeat this stretch 10 times, and then do it with the other foot. Complete this stretch at least three times a day to experience the full benefits.

Toe scrunches: These are another simple way to strengthen foot muscles and prevent injury. Whether you're sitting down or waiting at the bus stop, incorporate toe scrunches into your day to keep your feet happy.

  • Start with your left foot. Keep your heel on the ground, scrunch your toes, and lift the sole of your foot off the ground.
  • Flex your toes and pull them away from the ground as you press the ball of your foot into the ground. Repeat with the right foot.
  • This completes one rep. Do 25 to 50 reps daily.

Ice massage: After a long, hot run, your tired feet could use some help. Rolling a frozen water bottle underneath your feet not only helps soothe soles and alleviate pain and inflammation, but the massaging motion also helps lengthen and smooth your feet's fascia.

Image Source: Thinkstock
Around The Web
Join The Conversation
Is It Normal to Bruise After Foam Rolling?
Is It Safe to Rent a Yoga Mat For Class?
Are Hot or Cold Showers Better After a Workout?
Winter Running Injury Prevention
Can Lifting Weights Cause Eye Damage?
Basic Stretches For Tight Hips
Stretches For a Sore Neck With Pictures

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds