We broke down and got OTC orthotics!
Re the foot exercises, please share! Please?
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We broke down and got OTC orthotics!
Re the foot exercises, please share! Please?
DON'T DO ANY OF THESE IF THEY HURT OR FEEL "WRONG"!!!!
1. Fist and Splay Toes
Make a "fist" with your toes as tight as you can and hold it for 5 seconds.
Splay your toes out wide as you can and hold that for 5 seconds.
Repeat 5 times each foot.
(warning: weak or reluctant muscles in your foot might cramp in complaint. Then make looser fists and gentler splays until they're stronger.)
2. Toe Wave
Make a "fist" one toe at a time, starting with the pinky toe. Open the fist one toe at a time starting with the pinky toe.
Repeat 5 times each foot.
Make a fist starting with the big toe. Open it starting with the big toe.
Repeat 5 times each foot.
(warning: this is almost impossible to do, but it will perk up your foot muscles and make your friends and loved ones laugh... until they try to do it!)
3. Heel Stand/Toe Stand
Hold to a kitchen counter for balance. Slowly take 5 seconds to rise up onto your toes and lower back down.
Repeat 5 times
Holding the kitchen counter, slowly take 5 seconds pull your forefeet up until you are standing on your heels only and lower back down.
Repeat 5 times.
4. Single Leg Balance
Hold onto a kitchen counter for balance. Stand on one leg. Use your core musles to hold your lower belly flat. Squeeze your buns. Unlock your knee. Feel your pinky toes doing their share of the work. (don't let your big toes and heels do all the work) Balance until you start to get tired. Rest and switch to the other side.
Repeat 5 times.
These have helped me immensely and this is my first year riding:
www.superfeet.com - the grey insoles for riding.
They have a demo on the site about what your feet do on the spin in your shoes and how their insoles help.
The other thing that has helped greatly is to put a bottle of water in the freezer - just a regular bottle like you'd buy at the grocery store - and take it out after rides and roll my arches and heel over the bottle for about 10-15 minutes per foot. Ahhhhhh - feels great.
My mom's podiatrist gave her this tip and I hogged it.
Hope this helps. Be sure to stretch your feet good both before and after the ride.
Cindy
Knot, thanks for the exercises! Major cramping so I guess I have work to do.
I tried the Superfeet! I wasn't sure what to think because my feet didn't really feel any different. I will say, however, that I think my pedal stroke got better and I was a lot stronger the second time I wore them. Then again, it could just be the training :rolleyes:
DH got some too. They're a bit expensive for OTC orthotics but I think everyone's reviews of them means a lot therefore it's worth it.
I really think I need to try the Superfeet. Although being off for the last 3 days, my heel pain is almost gone....hmmm..
$31.46 on Amazon is a heck of a lot cheaper than the $180 for custom orthotics I had to get made that I can barely find shoes to wear them with. ;)Quote:
Originally Posted by teigyr