Metatarsal Exercises for Barefoot & Forefoot Running

21/09/2014 Bretta Riches Forefoot Running Tips 0

Metatarsal exercises should be a priority in heel strike runners transitioning to barefoot, or forefoot running.


Unfortunately, a common injury reported in novice barefoot runners are stress fractures of the 3rd and 4th metatarsal bones. However, there is a good chance the stress fractures were a result of learning barefoot or forefoot running without proper instruction.

Metatarsal Bone Strengthening Exercises:

Metatarsal Bone Strengthening Exercises for Forefoot-Barefoot Running
(A) Pick up marble(s), or small objects, with your toes and transfer the object(s) into a cup or bowl. (B) Scrunch up a towel with your toes making sure to keep your foot in place. (C) Single leg calf raises, making sure to raise yourself high up on the balls of your feet. (D) Place a weighted object on a towel; use your forefoot/toes to drag the towel to pull the weight making sure to keep your foot in place. (E) Dorisflexion and plantarflexion exercises. Each exercise should be performed everyday, 3 sets of 15 reps.

Avoid Soft, Cushioned Running Shoes

Despite the long-held belief that soft, cushioned running shoes accelerates metatarsal stress fracture recovery, numerous studies have found evidence to the contrary.

A study by Henningsen et al. found that hard sole running shoes promoted better recovery for a metatarsal stress fracture. Therefore, when it comes to improving overall dynamic foot strength, harder midsoles trumps softer midsoles.

Walking and running in footwear with cushioning and support structures inhibits normal functions of the foot such as reflexivity, muscle activity, and sensory feedback thereby contributing to global foot weakness.

Over time, the metatarsal heads weaken, unable to manage loading effectively and may be susceptible to fatigue fracture.

Walking barefoot, or in barefoot-inspired footwear every day are the best tools in reviving your foot health.

More From Run Forefoot:


Run forefoot because you are faster than you think!

References:

Henningsen et al. Retrospective analysis of march fractures in german armed forces in the years 1998-2000. Z Orthop Ihre Grenzgeb, 2006; 144(5):502-506.

Bretta Riches

Bretta Riches

"I believe the forefoot strike is the engine of endurance running..."

BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.
Bretta Riches

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P.S. Don't forget to check out the Run Forefoot Facebook Page, it's a terrific place to ask questions about forefoot running, barefoot running and injury. I'm always happy to help!

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