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Do Toe Scrunches to Help Prevent Keep Foot Injuries

Running Prehab: Toe Scrunch

Running can take a toll on your feet, but I have found a simple prehab (you know, avoid the injury before it happens) exercise to keep your dogs strong so you can stay on the road. Amy Yoder Begley, training partner of my fave runner Kara Goucher, shared her healthy running secrets with Runner's World. In her arsenal of preventative tricks: the toe scrunch.

This simple exercise strengthens the foot and shin muscles helping to keep overuse injuries like plantar fasciitis at bay. I have been doing 25 a day on each foot as part of my morning ritual, whether it is a running day or not; it takes under a minute to do. My feet have never felt better, especially after long runs.

This is a version of the toe scrunch I do with my Pilates clients to wake up and strengthen their feet. The stronger and more perceptive your base, the better your body performs.

  • 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.

Have an exercise that keeps you on the road? Share it in the RunningSugar community group.

Join The Conversation
Susi-May Susi-May 6 years
kclulu, Also try rolling your feet and stretch your calves and your soleus (which is a deeper muscle under the calves).
kclulu kclulu 6 years
I am going to start doing this right now! I have been plagued with foot problems lately and currently have had to take a break from running. Maybe this will help!
jeezy jeezy 7 years
I do these but with a towel, gives me a little more focus and resistance. Any tips for dealing with joint inflamation in my big toe? -it causes pain in the ball of my foot
sid98105 sid98105 7 years
Do you do this before a run or after?
sparklestar sparklestar 7 years
Ooh I've been doing these without thinking about it !
chloe-bella chloe-bella 7 years
This is one tip I've never heard of before. I'm going to start doing these when I'm sitting at my desk at work!
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