Crossfit training is here to stay and is stronger than ever. Plenty of exercises are based on having a strong foundation to be able to carry heavy sets of weights or pull your own body weight. Given the high intesity of workouts, the feet play an integral role and need to be able to support the load placed on the lower body and give you a strong support base for improving performance.
Here are our top three foot stengthening moves that will ensure you finish your WOD.
Standing feet hip width apart and starting with one foot at a time. Scrunch and pull your toes towards your heels and hold for 5 seconds. Release and relax your foot. Repeat the move set 3 times.
Strong arches will help stabilise your lower body as you come into a deep squat.
2. Windshield Wipers
Lie on your back with your knees bent and your feet flat on the floor, hip—distance apart and two feet from your butt. Lift your toes so only your heels are on the floor and your feet are flexed. From heel to toe, slowly roll your feet to the ground and lift your heels until only your pointed toes are on the ground. That’s one rep. Repeat 10 times.
This move is incredible for the Pistol Squat. The move improves ankle stability and strengthens the entire foot.
3. The Roundknot
Put your The Toe Spacers on and sit on the floor with your legs extended in front of you. Bend your left knee 90 degrees and place the outside of your left calf on top of your right thigh. Take your hand and clasp the ball of the foot and letting the foot totally relax, make large circles with your feet. Do six in one direction and six in the other, then switch feet.
This stretches your foot ligaments and aids in alignment. The ligaments and tendons act as shock absorbers so this will help take the impact the next time you take a big jump onto that box jump.
If this is your main activity, check out our blog posts for more information about strengthening the muscles in the feet and crossfit.
Regularly putting on The Toe Spacers and strengthening the feet improve balance, posture and help relieve foot pressure. A strong foundation can also lead to deeper squats and reduces injury.
THE TOE SPACER