Dr. Mike Varshavski, popularly known as “Dr. Mike” to his 25 million social media followers, leads a dual life as both a physician and a public health educator combating medical misinformation online. An essential part of his self-care routine is practicing toe yoga.
“When considering foot health, it’s essential to understand that feet reflect the entire body’s health,” Dr. Varshavski states. He emphasizes the importance of developing strength, flexibility, coordination, and control in the feet as a foundation for overall physical stability. The small muscles in our feet are susceptible to injury, particularly when subjected to unexpected strain. For instance, while running, the stronger hamstrings can bear the physical exertion, but the foot muscles may struggle, potentially leading to instability and injury.
Dr. Varshavski points out that problems originating in the foot can extend to higher joints, including the ankles, knees, hips, and lower back. To avoid such issues, he recommends gradually increasing Exercise intensity to avoid overwhelming the feet. Toe yoga is an excellent way to enhance foot health, as it assists in developing neuromuscular control—an essential factor in preventing injuries. Studies suggest that toe yoga can significantly reduce foot pain and improve balance, both of which correlate with lower injury risks.
If you’re unfamiliar with toe yoga, it involves exercises designed specifically to stretch and strengthen the toes, feet, and ankles. “Toe yoga encourages independent movement of each part of the foot,” explains Dr. Varshavski. Many individuals neglect the feet during their workout routines, which can become a weak point, especially for long-distance runners. However, this is something that can be quickly improved with proper training.
Dr. Varshavski’s go-to toe yoga exercise is straightforward and effective:
- Stand with your feet hip-width apart.
- Lift your big toes while keeping the other four toes pressed against the floor. Hold for 3 seconds.
- Reverse the movement by keeping your big toes on the ground and lifting the other toes. Hold for 3 seconds.
- Alternate between these positions for 60 seconds.
He incorporates this simple routine right after his showers, taking advantage of a moment when he is already focused on his feet. “Three times a week is my standard practice, except when I’m recovering from an injury, in which case I do it daily,” he remarks.
The primary objective of toe yoga is injury prevention but paying attention to your feet before, during, and after exercise is also vital. Dr. Varshavski chooses the Brooks Ghost Max 2 shoes for their excellent cushioning, which provides support not just to the feet but also to the knees. He advises ensuring footwear fits correctly by walking around in it since the toes will naturally spread when weight is applied.
Being mindful while running by keeping your gaze ahead aids in utilizing the enhanced neuromuscular control gained from toe yoga. If you feel any discomfort, be sure to ease up. After workouts, it’s crucial to change out of sweaty socks to prevent fungal infections. Most importantly, if you experience foot pain, consult with your healthcare provider promptly to prevent minor issues from escalating into significant problems.
Dr. Varshavski emphasizes, “Discussing any discomfort with your primary care physician at the earliest sign helps ensure proactive care instead of reactive measures. Don’t wait for the pain to worsen—be proactive about your foot health.”
In conclusion, toe yoga offers an accessible yet effective way to bolster foot health and improve overall stability. By integrating toe yoga into your routine and paying close attention to footwear, you can take significant strides toward stronger, healthier feet.
References
- Quinlan S, Fong Yan A, Sinclair P, Hunt A. The evidence for improving balance by strengthening the toe flexor muscles: A systematic review. Gait Posture. 2020 Sep;81:56-66. doi: 10.1016/j.gaitpost.2020.07.006. Epub 2020 Jul 11. PMID: 32679464.
- Amaha K, Arimoto T, Kitamura N. Effect of toe exercises and toe grip strength on the treatment of primary metatarsalgia. J Orthop Surg Res. 2020 Dec 2;15(1):580. doi: 10.1186/s13018-020-02113-7. PMID: 33267902; PMCID: PMC7709234.
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