feet - strong, smart, soft

in the april edition of "i've got your back" on wtip, we talk about the importance of getting our feet ready for the upcoming spring and summer! after a winter in heavy boots, we need to wake our feet up and get ready to hit the ground running once the warmer weather arrives

:: strong feet :: toe lifts ::

with your feet flat on the floor (sitting or standing), keep the ball and heel of your foot firmly on the ground and lift your toes as high as you can. this trains the intrinsic muscles of the foot and lower leg. repeat these toe lifts until you feel your feet getting tired, 1-2x per day.

:: smart feet :: alphabet ankles ::

with both legs dangling off a high stool or chair, or with one leg crossed over the other (as pictured) trace each of the letters of the alphabet with your toes! this helps the ankle stay mobile and flexible. this movement can also be done with both legs stretched out in front of you.

:: soft feet :: foot massage ::

follow the arrows drawn in the photo - starting at your heel and tracing up the midline, up and out, going further up the sole with each successive pass. or do whatever feels good! it's important to keep our feet supple as well as smart and strong.

listen to the full interview here and stay tuned the last wednesday of the month for "i've got your back" at 8:20(ish) on wtip.org's north shore morning show!