Getting Your Feet Ready for Summer

Summer is just around the corner, and that means it's time to let your feet breathe and enjoy the warmth! Whether you’re planning beach days, hiking adventures, or simply strolling around in sandals, taking care of your feet is essential. Your feet are the first place your body actually interacts with the ground and the world around you. By having a solid foundation here, you set yourself up for movement success. But because the opposite can also be true, strength, range of motion (ROM) and stability deficits in your feet can lead to challenges and compensations in your lower body and up through your whole kinetic chain. Here are some tips from the Evolv team to get your feet summer-ready.

1. Embrace Being Barefoot

One of the best ways to prepare your feet for summer is to spend more time barefoot. Walking barefoot can help strengthen the muscles in your feet, improve balance, and enhance proprioception (your body's ability to sense movement, action, and location). Here are some benefits and tips for going barefoot:

Benefits:

Strengthens foot muscles: Without the support of shoes, your foot muscles work harder, becoming stronger and more resilient. It also allows your toes to spread as they naturally would, without the constraints of shoe shape.
Improves balance: Being barefoot helps you develop better balance and coordination.
Enhances sensory feedback: Walking without shoes increases sensory input from your feet, improving overall foot health.

Tips:

Start slowly: If you're not used to being barefoot, begin by walking on soft surfaces like grass or sand.
Gradually increase time: Slowly increase the amount of time you spend barefoot each day to allow your feet to adapt.

2. Roll with a Lacrosse Ball

Using a lacrosse ball to roll out your feet is an excellent way to alleviate tension and improve flexibility. This simple yet effective technique can help relieve soreness, improve circulation, and prepare your feet for summer activities.

How to Roll with a Lacrosse Ball:

Find a comfortable spot: Sit or stand in a comfortable position.
Place the ball under your foot: Position the lacrosse ball under the arch of your foot.
Roll gently: Apply gentle pressure and roll the ball back and forth, focusing on any tight or sore spots. (You get to control the pressure based on how much body weight you put into it!)
Spend a few minutes: Roll each foot for 1-2 minutes, paying attention to areas that need extra care.

Benefits:

Relieves tension: Rolling helps release tightness in the muscles and fascia of your feet.
Improves flexibility: Regular rolling can enhance the flexibility of your feet, making them more adaptable to various activities.
Boosts circulation: This practice stimulates blood flow, promoting overall foot health.

3. Essential Stretches and Exercises

Incorporating specific stretches and exercises into your routine can help keep your feet flexible, strong, and ready for summer adventures. Here are a few exercises recommended by our physical therapy team:

Toe Stretch:

Sit comfortably: Sit on a chair and place one foot on the opposite knee.
Stretch your toes: Gently pull your toes back toward your ankle until you feel a stretch along the bottom of your foot.
Hold: Hold the stretch for 15-30 seconds and repeat on the other foot.

Calf Stretch:

Stand facing a wall: Place your hands on the wall at shoulder height.
Extend one leg back: Step one foot back, keeping it straight and pressing the heel into the ground.
Lean forward: Bend the front knee slightly and lean forward until you feel a stretch in the back leg’s calf.
Hold: Hold the stretch for 15-30 seconds and switch legs.

Arch Strengthening Exercise:

Sit comfortably: Sit on a chair with your feet flat on the ground on top of a towel.
Root your heels: With feet on top of towel, root your heels into the floor as you curl your toes to scrunch up the towel.
Press your toes into your foot: As your toes are pulled in hold the squeeze for 2 seconds before you release. Stay aware of the arch of your foot being strengthened.
Repeat: Do 2-3 sets of 10-15 repetitions.

Toe Taps:

Stand or sit: You can do this exercise while standing or sitting.
Tap your toes: Quickly tap your toes on the ground, alternating between feet. Do this for 1-2 minutes to increase circulation and warm up your feet.

Getting your feet ready for summer involves a combination of going barefoot, using a lacrosse ball for rolling, and incorporating essential stretches and exercises. These simple yet effective practices can strengthen your feet, improve flexibility, and enhance overall foot health. As always, our physical therapy team is here to guide you and ensure that your feet are in top shape for all your summer activities. Enjoy the warmth and take great care of your feet!