2. How about lifting your big toe up and pressing your other four toes down (but don't bend them) while keeping your heels grounded?
3. Try standing on one foot, not shifting all your weight to that side, and balance on 3 points: big toe, heel and Ball under the small toe. Hold for 30 seconds.
4. Janda's Short foot - a great micro movement that strengthens your 1st MTP and arch
The 1st MTP (big toe) supports the weight of your body while walking and running. It also serves as the push off point during locomotion. However, most running sneakers have a narrow toe box that is flexed upwards (industry standard is 15 degrees...high heels are much more), putting all your toes in extension and preventing the 1st MTP from properly flexing down and propelling you off into the next step. During the landing phase of walking/running the big toe helps raise the arch (medial longitudinal arch) and thus locks the bones of the foot causing temporary stiffness which allows for propulsion. In shoes the 1st MTP is immobilized like a fish in a tin can preventing the arch mechanics from properly working. Most congenitally shod individuals have weakened toes and potentially inhibited foot muscles from all that shoe wearing. We develop compensations from these weak links and our knees, hips and back suffer for it. As often as you can kick off your shoes and walk around (uneven surfaces are great) and practice the above exercises to regain some of your innate foot dexterity and balance.
1. Influence of Footwear on Flat foot
2. Rossi, William A. "Why Shoes Make” Normal” Gait Impossible." Part 1 (1999): 50-61.
3. Janda Foot Exercise
4. Walking Barefoot Decreases Knee Pain
5. Lumbo-Pelvic Hip Stabilization and Foot Strength From Dr. Emily Splichal
6. Shoe Design Manipulates Human Movement
Doug Joachim - NYC www.JoachimsTraining.com