Foot Pain: How Runners and Cyclists Can Reverse What their Shoes do to Their Feet

Most cycling and running shoes have a narrow toe box. This is the area of the shoe that your toes live in. With limited space available, the toes are cramped together and in some cases may even cross over each other, most commonly the little toe hiding under it’s neighbor.

This crowded foot posture maintained for long periods of time can lead to bunions, plantar fasciitis, pain at the ball of the foot, Achilles tendinitis or just sore, painful feet.

How do you reverse what your shoes do to your feet? A series of exercises that I call Toe Yoga is a good place to start.

The goal here is to isolate the big toe and maintain the arch of your foot. Can’t do it? It’s ok to assist with your hands to get started.

Here the goal is to keep the big toe down, maintain the arch of your foot and lift the other toes and reach out to the side. This will help get that little toe out from under it’s neighbor. Again, if you need help, you can use your hands

The wave is not just for baseball games, the goal here is to incorporate all your toes. Trying to reach to the side with the pinky toe and the big toe. They have the tendency to move inward towards your other toes.

DISCLAIMER:

The material posted is for general information.  Individual advice is recommended and should be obtained with an evaluation or assessment by a physician or physical therapist.