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Splay foot exercises
Body Part:
Foot
Equipment:
The Knee Hero & Mini Foam Roller
Level:
Beginner
Splay Foot Exercises to Strengthen Feet & Relieve Pain
Splay foot (Latin: pes transversoplanus) is one of the most common foot deformities, which is surprising when you consider that not much information is available about the condition. If you have splayed feet, the arches of your feet have fallen, and your forefeet have become noticeably wider. Some people who have splayed feet complain that they look duck-footed. The pain associated with splay foot causes sufferers to change how they walk, which may weaken the foot muscles and cause other conditions. The best way to manage splay foot pain is with muscle strengthening exercises. We have developed a targeted routine that covers your lower leg, from the calves to the toes. All you need to perform our exercises are our Knee Hero and Mini Foam Roller. If you don’t have our tools, use a stack of books and a rolling pin. Jump to our routine to start exercising, or keep reading to learn more about splay foot.
How Does Splay Foot Develop?
Each of our feet has five metatarsals. These long, tube-shaped bones in the middle of our feet connect to our toes by joints. The metatarsals facilitate movement and give our feet their arch. If the metatarsals are frequently overstrained, the bones begin to spread, and the foot arch collapses. The jury is still out on the exact cause of splay foot, but most believe that obesity or improper footwear (shoes that are too tight, high-heeled, or unsupportive) are the culprits. Many people with rheumatoid arthritis develop splay foot.1)
Splay foot commonly causes a change in gait. When you take a step, your heel should make contact with the ground, roll through the sole of your foot to your toes, and push off your big toe to initiate the next step. If you have splay foot, you are more than likely rolling along the outside edges of your feet to avoid the pain. Walking like this can weaken your foot muscles and ligaments.
Signs That You Have Splay Foot:
- Your foot has become visibly wider.
- You walk differently. (You’re walking along the outside edges of your feet.)
- Your shoes are uncomfortable or feel tight.
- Foot pain when you walk, run, or stand. The pain is alleviated when your foot is inactive.
- Your feet develop calluses or sores.
- You develop hallux valgus, hammer toe, or claw toe.
- The outside edges of your shoes have worn down.
- You notice that when your shoes are off and on a flat surface, they lean to one side.
- Your feet tire quickly.
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Exercise 1: Calf Stretch
We recommend doing this and the next stretch close to a wall so you can support yourself. Stack your Knee Hero with the large wedge and one of the small wedges and place it so the tall end faces a wall.
- Stand with one foot on your Knee Hero and lock your knee.
- Move your hips forward until you feel a stretch in your calf muscle.
- Press the ball of your foot as forcefully as you can onto the Knee Hero and hold for about 5 seconds.
- Release, exhale and move your hips forward. Make sure your knee stays locked.
- Repeat for 1.5 minutes.
- Finish and repeat the stretch on the other leg.
Exercise 2: Achilles Stretch
Remove the small wedge from your Knee Hero.
- Stand on the Knee Hero with your knee bent slightly.
- Move your hips forward until you feel a stretch in your foot and heel cord (Achilles’ heel.)
- Keep moving forward to intensify the stretch.
- Hold for about 1 minute.
- Press the ball of your foot onto the Knee Hero as forcefully as you can and hold for about 5 seconds.
- Release, exhale and move your hips further forward.
- Repeat for 1 minute.
- Slowly come out of the position and repeat on the other leg.
Exercise 3: Toe Pull
- Sit back on your heels.
- Reach under your toes and grip them firmly. Pull them up as far as you can.
- Pull for about 1 minute.
- Press your toes against your fingers as forcefully as you can for about 5 seconds. Release, and pull your toes further up.
- Repeat pressing and pulling for about 20 seconds.
- Finish and repeat on the other foot.
Exercise 4: Toe Muscles Stretch
- Crouch down into a runner’s starting position.
- Bring yourself forward until your upper body is over your front foot. The ball of your foot should bear your weight.
Curl your other foot around your heel if you are ready for a more intense stretch.
- You’ll feel a stretch in your toes. Hold for about 1 minute.
- Bring yourself forward until your toes almost lift off the floor and your big toe bears most of your weight.
- Hold for about 1.5 minutes.
- Slowly come out of the position.
- Repeat on the other foot.
Exercise 5: Toe Flexion & Extension
- Sit on the floor with your legs straight in front of you.
- Lay one of your feet on your other leg, just above the knee.
- Grab your toes and pull them toward your heel. You’ll feel a stretch along the top of your foot.
- Hold for about 1 minute.
- Create resistance by pressing your toes against the pull of your hand. Hold for about 10 seconds, release, and pull your toes closer to your heel.
- Repeat twice and finish.
- Reach your hand under your toes so that your big toe is against the base of your thumb. Pull your toes as far back as you can and hold for about 1 minute.
- Create resistance by pressing your toes against the pull of your hand. Hold for 10 seconds, release, and pull your toes back further.
- Repeat twice.
- Finish and repeat on the other foot.
Exercise 6: Sole Foam Roll Massage
For this exercise, you’ll need the Mini Foam Roller. Roll slowly; the massage should take at least 2 minutes.
- Place the Mini Foam Roller in front of your foot and grab it with your toes.
- Apply as much pressure as you can and slowly roll your foot forward.
- Stop when you reach the centre. Bring your knee in slightly to press the inside edge of your foot.
- Continue rolling until you reach the edge of your heel.
- Finish, and repeat on the other foot.
Take a Step Away From Splay Foot.
Perform our exercises for splay foot 6 days a week and leave 1 day for rest. When you notice that you can walk without pain, you can adjust how often you exercise.
Sources & Studies
- ↑1 Swoboda B, Martus P, Kladny B, et al. [The significance of inflammatory changes in the tarsometatarsal joints for development of rheumatic splayed foot: a radiologic follow-up]. Zeitschrift fur Rheumatologie. 1994 Sep-Oct;53(5):299-306. PMID: 7810238.
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