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4 Minute Foot Warm Up for Runners

Our feet are our first connection with the ground. They are also the foundation of how the rest of our body moves. This 4-minute foot warm-up can help us become more aware of our feet, how they’re landing on the ground, and increase our proprioception, which is our body’s ability to sense its position, movement, and orientation in space. Think of a time when you felt off balance getting out of bed in the morning, or you rolled your ankle during a run. Being aware of our feet and warming them up in the morning can help us move more fluidly, prevent injuries, run faster without trying harder, and be more grounded, literally and figuratively. Oh and please know I am not a doctor or Physical Therapist and no one has ever mistaken me as one :). Enjoy! The Routine: 10 reps of each movement (10 reps for each foot when doing single-leg movements) Feet hip-distance apart I prefer to do these exercises as soon as I get out of bed or right before a run. 1. Toe Scrunches (use a towel or thick rug or blanket): With one foot at a time, scrunch all of your toes and grip the ground or towel/rug, then lift your toes up. Repeat with the other foot. 2. Ankle Rocking w/ Toe Grip: With feet facing forward, grip the ground with your toes and rock your knees forward and backward over your ankle while keeping your foot flat on the ground. 3. High Heel Walks: Raise your heels as high as they can go and stretch your big toe and the arch of your foot. Focus on mobilizing your ankle joint. 4. Lateral Foot Shifts: Shift your weight from one side of your foot to the other (from big toe to pinky toe), focusing on moving the toes in between. Focus on opening up circulation and mobilizing your metatarsals through these lateral rocking movements. 5. Ankle Rotations: Plant one foot on the ground and with your other foot, plant your toes on the ground, lift your heel, and rotate your ankle toward the midline of your body (medial, inside) and then rotate the same ankle away from the midline of your body (lateral, outside). 6. Low Bounce (~10 seconds): Plant your feet firmly and evenly on the ground and lower your hips slightly into a half squat while keeping your hips and tailbone tucked in. Then gently bounce from your hips and ankles and shake your entire body, focusing on your feet connecting with the ground. You can lean forward slightly to put the emphasis on the top 2/3 of your foot like I do in this video – if you do this, your heels may come up slightly. 7. High Bounce/Double Leg Hops (~10 seconds): Begin by dorsiflexing your feet, which means pulling your toes up towards your shins so your ankles are flexed. Then bend your knees slightly and jump up, keeping your feet in dorsiflexion throughout the movement. The jump should be light and controlled, with a focus on your feet and their position and how they’re landing on the ground. After a few weeks or when you feel comfortable with this routine, switch to single-leg hops. Remember, when we run, we’re only on one foot at a time, so single-leg exercises are more aligned with how we naturally run. 8. Single Leg Balance: Plant one foot on the ground and focus on distributing your weight evenly along your entire foot, with a slight emphasis on the top 2/3 of your foot. If you have trouble balancing, stare at one still object. It can also help to visualize your leg as a tree trunk with roots growing into the earth from your foot, creating stability. Start with 30 seconds, and after a few weeks or once you feel that amount of time is becoming easy, move to 45, 60, then 90 seconds. If you want to increase your proprioception and sensory feedback, close your eyes.