Every Step You Take

Trigger Point Foot Exercises

Your feet are there for you with every step you take.  It’s important to keep them healthy and happy!  Whenever something is wrong with your body, experts usually start from the ground up.  Your feet can be the culprit for other injuries.

*WAIT!  Before you say this post is a waste of your time, try doing this first foot roller exercise below just on one side. Once you do one foot, get up and walk around.  You will notice the difference between your left and right foot immediately.

If you don’t have a foot roller – no worries!  Try freezing a plastic water bottle, use a tennis ball, or get creative with what you have at home.  I bought my foot roller below (that can be put in the freezer or warmed up) from Amazon here for about $13.

Now, onto this first exercise:

Foot Roller Exercise

There are three sections of the foot to roll out…

Trigger Point Foot Roller Exercise

Start with the middle of the foot, move to the inner part of the foot, followed by the outer part of the foot…

Trigger Point Foot Roller Exercise 2

How to Roll:

  • Stand tall with most of your weight on your standing leg.
  • Press the middle of your foot into your roller as hard as you can, but focus on your breath.
  • Inhale, and as you exhale slowly, roll from the ball of the foot to your heel and back slowly.
  • Inhale and repeat 3 more times (see top two pictures in photo below).
  • Next, press your heel to the floor.
  • Flex and extend your toes 4 times (see bottom two pictures in photo below).
  • Repeat sequence on the inside of your foot followed by the outside of your foot.
  • You have to breathe throughout the entire exercise! 
  • This exercise is uncomfortable if you aren’t use to trigger point therapy, but it should NOT be painful.

Trigger Point Foot Roller Exercise 1

Try to do the foot roller exercise daily (maybe while watching tv). If you have extra time, add these three exercises below…

Trigger Point Plantar Fascia Stretch

Plantar Fascia Stretch

  • Wedge a tennis ball between a wall and your toes.
  • Put all your weight onto your foot and spread your toes as much as possible.
  • Focus on your breathing and hold position for about 30 seconds.
  • You’ll feel a stretch all along the bottom of your foot.
  • Switch feet and repeat.

Trigger Point Windshield Wipers

Windshield Wipers

  • Press your heel into the ground.
  • Pretend your foot is a windshield wiper, moving your foot to the right as far as possible (hold 2-3 seconds) and left as far as possible (hold 2-3 seconds) while keeping your heel in the same spot.
  • Repeat motion for about 30 seconds, switch feet.

Trigger Point Alphabet

Trace the Alphabet

  • Sit tall and interlace your fingers over your knee so your foot is dangling off the floor.
  • Trace the letters of the alphabet – exaggerating each letter.
  • Switch feet.

These exercises have been a game changer for my workouts.  I actually feel lighter on my feet for my cardio activities – seriously.  Try the one foot roller challenge and let me know what you think!

*Consult your physician before starting this or any new exercise program.

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3 thoughts on “Every Step You Take

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