There are a lot of sports that you could get involved with where you use your feet extensively. So much so that it makes sense to have a regimen that will allow you to stretch your feet out in advance of working out so that they will remain happy and injury-free.
Sites that focus on taking care of your feet are also full of stories of basketball players who didn’t think it was important to stretch their feet out before a game- and then ended up with broken feet. Which makes the downside of not prepping your feet quite obvious.
Here are some ways that you can get your feet ready for an extended workout:
Soccer players use their feet extensively. If there is a problem with a foot, the average soccer player will have to sit out for a while because they not only run with your feet, they also dribble, pass, and shoot the ball with them.
If you have delicate feet and are playing organized soccer, after you stretch them out, you should consider getting them taped professionally so that they have enough support to allow you to do what you need to with them. When a foot is taped, it de-sensitizes it on the surface a little bit and reduces the mobility that you have with your ankles, but it does not cut down on a player’s ability to kick the ball.
Do always stretch your feet extensively before starting to work out. One work out that can help you before practice or matches is to run with normal strides and then switch to cross-overs, or take your right foot and while you are running cross it over the horizontal plane that is in front of your left foot. You would then do the same with your left foot until you were running in an exaggerated fashion. You can then switch to overstrides, or very long strides.
Similar to soccer players, basketball players with weak feet and ankles typically get taped up before they start limbering up for a game. Basketball injuries tend to be much different from soccer injuries because the nature of the game is different. In basketball, high ankle sprains, low ankle sprains, and sprained and broken feet are common.
One way to warm up with exercises for healthy feet is to sit Native American-style and hold one foot up with both hands. Take that foot and massage your toes through the shoe as you rotate your ankle to the right for 50 rotations. Switch, then and do the same thing to the left- for 50 rotations. Halfway through each set, pull down hard on the foot and then pull hard to the left and the right side so that your ligaments stretch out while you are loosening up.
When a runner gets a foot injury, they either stepped on something while they were running or their feet may be wearing out on them temporarily. Stress fractures happen all the time to road and track and field runners. If you want to work your feet out perfectly before you get started, looking at websites that are designed to teach you how to utilize your feet are a very good start.
If you get cramps at the top of your feet near the ankle, you may have acquired shin splints. To ward off shin splints, you can stand about 4 feet away from a solid wall and make sure that your feet are flat and on the floor completely. You then lean forward and put both hands on the wall as if you are doing a pushup. Slowly lean into the wall using your hands to steady you. Keep your feet, especially your heels, flat on the ground. Hold your position as your calves start to loosen up.
Preparing your feet to work out is something that will pay dividends to you as an athlete. When you just go out and play without stretching or caring, the number of injurites that you can have tends to go up.