One way to prepare your feet for a rigours of a bushwalk is giving them little exercises before you head off. Our friends at Fortunate Feet offer some top tips.
There are plenty of exercises for your feet but we’ve distilled some of the best ones to list out the combination that will work for every healthy hiker as a pre-workout for their next bushwalk:
Achilles tendon stretch Sit on the floor with your legs extended in front of you and a towel wrapped around the ball of your foot. Keep your heel on the ground as you pull the towel toward you with your toes pointed, stretching the Achilles tendon. Hold for 30 seconds and repeat three times.
Plantar stretch Sit on the floor with your legs extended in front of you and a rolled-up towel under the arch of your foot. Cross your other leg over your knee and grasp your foot with your hand, pulling the toes back toward your ankle to stretch the plantar fascia. Hold for 30 seconds and repeat three times.
Arch stretch Sit on the floor with your legs extended in front of you and a rolled-up towel under the arch of your foot. Use your hand to hold onto your ankle as you gently press down on the towel with your heel, stretching the arch of your foot. Hold for 30 seconds and repeat three times.
Toe raises Stand with your feet hip-width apart and hold onto a support for balance. Keeping your knees soft, raise your heels so you’re standing on your toes and then lower them back down. Do two sets of 15 repetitions.
Ankle circles Stand with your feet hip-width apart and hold onto a support for balance. Lift your left foot off the ground and make small circles with your ankle. Reverse the direction and continue for 30 seconds. Repeat with your right foot.
Heel walks Stand with your feet hip-width apart and hold onto a support for balance. Take small steps forward on your heels, keeping your toes off the ground. Walk for 20 steps and then reverse the direction and walk back.
Toe walks Stand with your feet hip-width apart and hold onto a support for balance. Take small steps forward on your toes, keeping your heels off the ground. Walk for 20 steps and then reverse the direction and walk back.
Side-to-side hops Stand with your feet hip-width apart and hold onto a support for balance. Lift your left foot off the ground and hop to the side, landing on your right foot. Immediately hop to the other side, landing on your left foot. Continue hopping side to side for 30 seconds.
Front-to-back hops Stand with your feet hip-width apart and hold onto a support for balance. Lift your left foot off the ground and hop forward, landing on your right foot. Immediately hop backward, landing on your left foot. Continue hopping forward and backward for 30 seconds.
Calf raises Stand with your feet hip-width apart and hold onto a support for balance. Keeping your knees soft, raise your heels so you’re standing on your toes and then lower them back down. Do two sets of 15 repetitions.
Toe taps Stand with your feet hip-width apart and hold onto a support for balance. Lift your left foot off the ground and tap it in front of you, then return it to the ground. Repeat with your right foot. Do two sets of 15 repetitions.
Heel digs Stand with your feet hip-width apart and hold onto a support for balance. Dig your heels into the ground and lift your toes off the ground, then return to the starting position. Do two sets of 15 repetitions.
Toe curls Sit on the floor with your legs extended in front of you and a rolled-up towel under your feet. Use your toes to curl the towel toward you, then return it to the starting position. Do two sets of 15 repetitions.
Ankle Alphabet Sit on the floor with your legs extended in front of you and spell out the alphabet with your ankles.
Toe Alphabet Sit on the floor with your legs extended in front of you and spell out the alphabet with your toes.
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