Today's Edge: What's happening at your feet and toes can make or break your performance. We tend to take function of our feet and toes for granted. Maybe we just assume foot to ground performance is up to our shoes? Having strength and mobility of your toes and feet is key for what happens above the foot during any activity. Here's a quick drill you can do to build strength and mobility of your toes and feet:
Stand on one leg while you support yourself with your other foot and your hands against the wall behind you. Raise your big toe as far away from the ground as you can and slowly fan the other toes in succession up and away from the ground. Press firmly into the ground with the outside edge of the bottom of your foot and your little toe while you hold the other toes in the air. Slowly reverse the fan action until you're pressing your big toe and inner edge of your foot into the ground while holding the other toes up.
HOW TO USE:
Try this in the mornings as a warm-up to any activity or after a long day on your feet/in restrictive footwear. Shoot for 2-4 sets of 4-8 fans each direction.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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