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Pilates is renowned for its ability to enhance overall body strength, flexibility, and balance, but its benefits extend far beyond the core. A crucial yet often overlooked aspect of Pilates is its focus on foot health and strength. Strong feet are the foundation of our posture and mobility, supporting every step we take. In this article, we explore seven essential Pilates foot exercises designed to not only strengthen your feet but also improve your overall stability and reduce the risk of injury. Whether you’re a seasoned Pilates enthusiast or new to the practice, incorporating these exercises into your routine can help you build a strong foundation from the ground up.
1. Embrace Going Barefoot
While not a direct exercise, going barefoot is crucial for building stronger feet. Constantly confining your feet in rigid shoes can weaken and destabilize them. Simply taking your shoes off can begin the process of restoring strength and stability.
How to strengthen your feet: If you’re accustomed to wearing shoes all day, your feet might initially feel sore when you start going barefoot. Gradually increase the time you spend shoeless to allow your feet to adapt. Joining Pilates classes can also be beneficial, as Pilates is typically practiced without shoes, giving you a structured way to go barefoot regularly.
2. Perform Calf Raises
Calf raises are excellent for strengthening not only your feet but also the entire foot and ankle complex. To maximize the benefits, do this exercise barefoot!
How to strengthen your feet: Place a ball between your heels, just below the ankle bone. Lift onto the balls of your feet, then slowly lower yourself back down. Focus on controlling the movement and avoid excessive inward or outward rolling of the foot. Start with 3 sets of 15 repetitions. As you progress, you can increase the range of motion by performing the exercise with your heels on a stair or block. Remember, this exercise focuses on strength, not balance, so feel free to hold onto something for stability.
Top tips: Be sure to perform this exercise with both a bent leg and a straight leg, and eventually progress to doing it on one leg, keeping the ball between your ankles.
3. Try Doming, or the Short Foot Exercise
Doming is a powerful move that targets the arch muscles along with most of the muscles on the underside of your foot. It also strengthens key muscles on the inner side of the foot to provide better support for your arch.
How to strengthen your feet: Start by sitting with your feet flat on the floor. Tighten the muscles in the sole of your foot by pressing your toes into the floor while lifting your arch. Keep your toes relaxed and the ‘knuckles’ of your toes (metatarsal heads) flat on the ground. Press the balls of your feet into the floor to engage your arch more deeply. Hold this domed position for a slow count of three, then release. Repeat 10 times.
4. Practice Flex and Point
Flex and Point is a fantastic foot-strengthening exercise that, when done slowly, can be quite challenging. It mobilizes your toes, arches, and ankles effectively.
How to strengthen your feet: Begin by flexing your toes towards you, then pull your ankle towards you. Next, curl your toes while keeping the ankle flexed, then point your foot while attempting to curl your toes even more. With your ankle pointed, flex your toes, then the ankle, and finally point your toes, then the ankle again. Repeat this sequence in both directions to ensure a thorough stretch and movement throughout the top and bottom of your foot.
5. Massage Your Feet
Although massaging your feet isn’t directly about strengthening them, it plays a vital role in maintaining strong, flexible feet when combined with other foot exercises. It’s also a great way to relieve tension after a long day or a night in heels.
How to: Sit down and apply some moisturizer to your hands. Gently rub the underside of your foot, but don’t forget to massage the top of your foot, including the areas between your toes. This will help stimulate the sensory nerve endings. You can gradually increase pressure and even try to insert your fingers between your toes, starting with two toes and eventually working up to all of them. Spend around five minutes a day on this massage to truly wake up your feet!
If you experience any pain or have an injury, start with lighter pressure and gently rub between your toes rather than forcing your fingers between them.
6. Perform Foot Stretches
Foot stretches are essential but must be done with caution, particularly if you have an injury. This exercise allows you to stretch both the top and bottom of your foot.
How to strengthen your feet: While sitting, bring one foot underneath you and flex your toes, attempting to bend them at all the joints. Hold this position for a moment, then uncurl your toes and lift your heel to stretch the underside of your foot.
7. Try the Big Toe Spread
The Big Toe Spread is a great exercise for reclaiming the space between your toes and enhancing foot strength. However, if you have a painful bunion, consult with your clinician before attempting this exercise.
How to strengthen your feet: If spreading your big toe is too challenging, start by pressing your big toe into the floor and try to move your other four toes away from it. This more passive version will help you build up to the full movement.
We offer three distinctive Pilates north york practices: Mat Pilates, Reformer Pilates and Barre Pilates. For the premier Pilates class in North York, register online or contact Serenev Pilates Studio North York today.
