As part of my continued obsession with supplementary exercises, I've added in foot work. Anybody out there have any good exercises I should try? I have a history of metarsalgia, and I'm hoping I'll be able to fix whatever problem I have down there at last.
I don't have experience with metatarsalgia, but I have had experience with metatarsal stress fractures, ruptured plantar, PF, etc. Basically any injury I get is in my feet.
I haven't had any problems in 14 months or so, I routinely do foot strengthening exercises. All of these are done barefoot.
Toe walks (normal, toes pointed in and out)
Calf raises
Standing on one foot for 1:00-1:30
Rolling a golf ball underneath both feet
Toe scrunches
Barefoot strides (on grass obviously)
Stretching religiously (calves, hammys, quads)
Hope this helps.
You can also loop a theraband around the outside of your forefoot and tie it off around a table or something, and push your foot out against the resistance. Then tie it around the inside of the foot and do the same exercise.
I used to take a large cardboard box and cut it up. Sit in a chair and practice writing your name on the box with a pencil between the first and second toes. Move the pencil to different toes. repeat on other foot.
Making piles with a towel. add weights to the edge of teh towel.
Toe crunches.
Bucket filled with rice. Place foot in bucket and rotate the foot.
Balance cushions. Don't only stand. Use closed eyes. Practice writing your name in the air with the opposite foot etc.