That being said, here are some general guidelines to keep in mind as you move forward with this training:
1. Do all of your running warm up barefooted, where practical. Practice the skills I’ll present to you barefooted as well. This is the approach whether or not you wear orthotics when you run, ok?
2. Next, it all begins with the Short (Small) Foot exercise. Get really REALLY good with this. Get really good at short foot. Make sure your intrinsics are strong and working well! Great toe mobility too, if this is lacking at all.
If you don’t already, do some rolling and MFR with a lacrosse or golf ball on the bottom of your feet, too. 🙂
3. Each day, work on some single leg balance, after creating that short foot first. Do it both with eyes open (easier) and eyes closed (harder). The ideal surface for this is wood, if possible.
To summarize, the best approach with all of this is definitely “one step at a time.”
Each skill builds upon the one before it.
Small Nerve Proprioception Balance Drills:
For example, in this program, you will see some challenging single-leg balancing movements that will challenge and help you progress these skills….but just as a quick reminder, they won’t be able to be done as well as you would like (without compensating) unless your Short Foot is also well done… 🙂
- If you have difficulty with short foot exercise, this is where you focus your energy.
- If you have difficulty standing on one leg and balancing, this is where you focus your energy.
- If your big-toes are restricted in any way and don’t move as they should, this is where you focus your energy.
- And so forth..and so on.
One last thing: if you are over 40 or have had some injuries in the past of the leg or foot, this is really important for you.