Both the City2Surf and the Oxfam Walk are on next month and both will put a lot of strain on your feet.


If you’re participating in either, or both, of these great events here are some tips to keep your feet feeling great, so you can keep on moving.


The following three exercises can be done before, after and during the events, the more you do the better your feet will feel.


Tennis ball

When you do a long walk or run, the muscles in your feet will tighten up which can lead to pain. The tennis ball exercise is a great way to loosen the muscles on the bottom of your feet.

  • Roll the ball on the bottom of your foot from heel to toe for 60 seconds. You want to put enough pressure through the ball, so it feels like you’re getting a nice firm massage.
  • Now roll the ball in circles for 20 seconds each at the ball and toes of the foot, the middle of the foot and the heel of the foot. Do this at least twice a day but do it more if you can — the more the better.



Calf stretches

The calf muscles are also going to tighten up over a long walk or run. Stretching is an easy way to loosen your calf muscles. You don’t need any equipment and you can stretch pretty much anywhere you want.

  • Stand facing a wall with one foot forward about hip-width apart.
  • Keeping your back leg straight and your back heel on the ground, lean forward into the wall. You should feel this stretch towards the top of your calf muscle.
  • To stretch the lower portion of the calf muscle, bring the back foot forward a bit, but still behind the front foot.
  • Now bend through both knees and lean toward the wall. Hold each stretch for at least 30 seconds and repeat at least 3­–5 times a day to both legs.


Toe crunches

Doing a long run or walk requires you to have good strength in the muscles of your feet. For a lot of people, they will get sore because the muscles fatigue during the event. Keep your feet strong by doing this exercise. The earlier you start the stronger your feet will be.

  • To do the toe crunches, stand with your feet a comfortable distance apart, with your knees slightly bent. Roll out onto the side of your feet and clench your toes. Hold for 3 seconds then relax.
  • Repeat this exercise 10 times and do at least twice a day.


If you suffer from foot pain related to endurance events, or for any other reasons, book an appointment today. Call (02) 8966 9300 for our Manly Vale clinic or (02) 8072 7278 for our city clinic.