Strengthen your Sole
Being on your feet should be easy; it’s what you were made to do. If you experience pain or discomfort anywhere in your body (feet, knees, hips, low back, neck and shoulders) with prolonged periods of standing, walking or being active – it is time for STRONG FEET.
Let’s get started…
Stand with equal weight on ball of foot and heel – Close your eyes and raise your toes up off the floor, just the toes, and then let them fall. Make sure you have equal weight on the ball of your foot and heel. Pay great attention to what happens to your arch height as you raise and lower your toes. Lower each toe one at a time, like you are playing the piano with your toes. Play it for 1-2 minutes multiple times/day.
Strong Foot “Have you lost your sole?”
The strong foot exercise (commonly referred to as ‘short foot’ exercise, developed by postural expert Vladimir Janda, MD) is designed to build strength and endurance in the muscles that support the arch/sole of the foot. MOJO_Strengthen_Your_Sole .pdf
4. Shake it up. Challenge yourself. Below is a progression example; it suggests that you master one stage before you move onto the next.Seated – 10-20 timesStanding Two LegsStanding One LegBody Rotation Two Legs
Body rotation Standing One Leg
Eyes Closed Standing Two Legs
Eyes Closed Standing One Leg
One leg squat
5. Integrate your ‘strong foot’ into your life, working on it when you are talking on the phone, making dinner, sitting at your desk. We can relearn our patterns of movement, much like we can change the habits in our lives. It is just a simple choice, to make a change.
6. Support your Sole. MojoFeet custom orthotics and arch supports will help your new ‘strong feet’ tackle this hard world. MojoFeet are designed to flex while you walk, keeping your feet stout and active. With a strong support sole, you can tackle anything.
WHAT WOULD YOU DO IF YOU KNEW YOU COULD NOT FAIL?
Did you know?
The strong foot exercise will strengthen your abductor hallucis muscle (my what?) Your abductor halluces muscle is an important dynamic stabilizer of the foot and elevator of the medial arch. It helps keep your feet strong while standing and walking. While the original exercise was described as being performed in a sitting position, a recent study demonstrated that muscle activity of the abductor hallucis is much greater when when the exercise was performed from a single-leg standing position as measured by EMG.