4 effective exercises
to avoid 'runner's hallux'
4 effective exercises that help to avoid 'runner's hallux'Together with Lee Saxby, one of the most famous running coaches and biomechanists, we have developed these simple exercises to help you regain the full strength potential of your toes.
In the beginning, it's usually enough to focus on a single exercise and practice it once a day, for example, in three sets of 10 repetitions each. Your feet have probably become accustomed to conventional running shoes over decades, which limit the function of your toes. However, with a little discipline (like marathon preparation) you will surely reach your goals.
If you suffer from medical conditions or have been diagnosed with pre-existing foot problems, we advise you to consult with your physician before beginning the foot yoga exercises. Please also read the disclaimer* at the bottom of the page.
Exercise 1:
toeSpreader toe stand
With the toeSpreader inserted between the big toe and the second toe, get up on your tip-toes. Lift the heel as far off the floor as possible. Make sure your feet are parallel, straight ahead.
Start with three sets of 10 repetitions per day. Depending on your progress and how you feel, you can slowly increase the amount.
With this exercise, you specifically improve the structure and position of your big toe to be able to use the full power potential in the propulsion phase when running. Improved stability in the push-off phase will occur automatically.
Our tip:
If it is not so easy at the beginning and you have difficulties, for example, to keep your balance, you can hold on to a wall or the back of a chair.
Exercise 2:
Toe stand with toe fitness band
The toe stand exercise can be varied even more individually with the toe fitness band, as the toe fitness band offers the possibility to vary the pull on both big toes by positioning your feet closer together or further apart.
Place the toe fitness band around both big toes so that a slight pulling effect is applied to both big toes. Be careful not to exceed your individual limit. Lift both heels as far off the ground as possible. It is important that both feet are placed parallel straight forward on the floor.
Start with three sets of 10 repetitions per day. Depending on your progress and your own condition, you can slowly increase the amount.
With this exercise, you specifically improve the structure and position of your big toe to be able to use the full power potential in the propulsion phase when running. Improved stability in the push-off phase will occur automatically.
Our tip:
If it is not so easy at the beginning and you have difficulties, for example, to keep your balance, you can hold on to a wall or the back of a chair.
Exercise 3:
Toe stand with the toe fitness band and foot wedges
In addition to exercise 2, position the wedges under your big toes (alternatively all toes).
This promotes the mobilization of the big toe, as the structural stretch is increased. Again, this exercise specifically aims to improve the structure and position of your big toe in order to utilize the full power potential in the propulsion phase of running. Improved stability in the push-off phase is encouraged.
Start with three sets of 10 repetitions per day. Depending on your progress and your own condition, you can slowly increase the amount.
Excercise 4:
Toe stand with toe fitness band and foot wedges focused on one side
Often one foot requires a specific focus, e.g. if one big toe has a more limited mobility compared to the other side.
In this case, use the foot wedges (single or doubled - for an even greater stretch angle) on one side only and proceed as in exercise 3.
Start with three sets of 10 repetitions per day. Depending on your progress and how you feel, you can slowly increase the amount.
IMPORTANT NOTE/Disclaimer:
If you have any complaints or pain, you should always first consult a qualified therapist or doctor and discuss with him whether you should implement the instructions from these videos, especially if you have any complaints (such as pain, swelling, misalignment, numbness, tingling, symptoms of paralysis, etc .) This video does not replace personal diagnostics and a training plan tailored to you or individual exercise recommendations. The videos only contain general information and may not be used for self-diagnosis. The videos do not represent therapy, but are intended to provide information! These videos contain a selection of the currently available knowledge and generally accessible experiences at the time of publication. The use of all exercises and recommendations from all videos is always at your own risk and responsibility, regardless of whether there is a corresponding medical diagnosis/recommendation or not.