1-Minute Toe Yoga Exercise to Improve Foot Health

Mike Varshavski, DO, commonly known as “Dr. Mike” to his 25 million social media followers, spends his days visiting patients, spreading health wisdom and fighting medical misinformation online. But there’s one thing he always makes sure to do during the week: toe yoga.

“When we think about foot health, it’s not just about foot health for the sake of feet,” he said. “The feet represent the entire body.”

Dr. Varshavski explains that developing strength, flexibility, coordination, and control in your feet is one way to build a strong foundation from the ground up. Because the muscles in the feet are so small, they are more susceptible to injury if they are put under unusually high amounts of pressure. So if you’re doing a hard run, your hamstrings may be able to handle it, but your foot muscles and tendons may be screaming. This can make your feet unstable, which can lead to injury.

“Whenever we have a problem in our feet, it usually ends up moving to higher joints as well, including the ankles, knees, hips and lower back,” says Dr. Varshavsky.

It’s crucial to build up your exercise routine slowly so your feet aren’t overtaxed. But a great way to get your foot health on top is with toe yoga, which “helps develop neuromuscular control of the foot, which is so important in preventing injury,” he says. Research shows that doing toe yoga can Reduce foot pain¹ and Improve balance²which is about harm reduction.

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If you’ve never heard of toe yoga before, it refers to exercises specifically designed to stretch and strengthen your toes, feet, and ankles.

“It’s really just being able to move each part of the foot independently,” Dr. Varshavsky said. “A lot of times it’s hard for people. When we train, we ignore the feet. It’s a very common weakness for people, especially when running long distances. And you can train it very quickly, too. come out.

“When we think about foot health, it’s not just about keeping feet healthy for the sake of the feet. The feet represent the entire body. – Mike Varshavsky, DO

There are a variety of toe yoga exercises on the market, but Dr. Varshavski’s favorite couldn’t be simpler:

1. Stand with your feet hip-width apart.
2. Lift your big toe while placing your other four toes on the floor. Hold this position for 3 seconds.
3. Then, reverse the motion: Place your big toe on the floor while lifting the other toes off the floor. Hold this position for 3 seconds.
4. Continue alternating for 60 seconds.

Dr. Varshavski likes to do this 1-minute routine right after getting out of the shower. “[After a shower] You might be looking at your toes, maybe clipping your toenails — it’s a good time to do toe yoga,” he said. “For me, three times a week is my standard unless I’m rehabbing an injury. Then I do it almost every day.

The goal of toe yoga is to help prevent foot injuries in the first place. But you should also take care of your feet before, during and after exercise. This includes making sure you have shoes that fit well and are supportive—Dr. Varshavski prefers the Brooks Ghost Max 2 ($150) because they cushion his feet and knees. [Editor’s note: Dr. Varshavski has a current partnership with Brooks.]

He recommends making sure your shoes fit by standing and walking because your toes spread when you put your weight on them.

When exercising (such as out for a run), keep your eyes forward and take advantage of the neuromuscular control enhanced by toe yoga to respond to the terrain. If you feel any pain, back off.

When you’re done exercising, change out of sweaty socks to prevent fungus from growing on your nails or between your toes (yuck!). Most importantly, if you’re worried about foot pain, talk to your doctor to prevent a small problem from becoming a bigger problem.

“Keeping your feet happy means talking to your primary care doctor about your feet at the earliest sign of discomfort so you can take preventative measures instead of being reactive,” he says. “Don’t let it happen. The problem worsens and becomes more severe, or you’re stuck with surgery or nothing. A lot of times we can be proactive.