Bums and tums. Chest and back. Bis and tris. Some muscle groups get all the attention. But for runners, there’s one often overlooked area that deserves some love: the muscles in your feet, specifically, the quadratus plantae.
This small muscle is one of 20 in the feet that work in harmony to maintain balance and stability, support your foot's natural arch, and help propel you forward with every step.
Yet, strengthening these muscles is something I've long neglected—but not any more after watching a video from James Stirling, aka the London Fitness Guy, detailing his go-to exercises for developing running-specific strength. One in particular at the end of the video caught my eye—towel pulls.
Why you should try the towel pull
"The feet are the first point of contact with the ground so it's really important to strengthen these muscles," Stirling told me.
Simply walking around the house barefoot or practicing plyometric exercises like jump squats or lunges without shoes and socks can help, he says. But the towel pull takes it a step further.
"Towel pulls are an easy way to strengthen the muscles around your big toes, which play an important role in force production with each stride," says Stirling.
Stronger foot muscles will also help maintain your foot's natural arch strength, reduce fatigue so you can handle more mileage, support your ability to balance, and reduce the risk of common issues like plantar fasciitis and shin splints.
How to do the towel pull
As Stirling briefly demonstrates at the end of the video, all you need is a seat and towel. Here’s how to do it:
- Sit on a chair and place a towel on the floor in front of your feet.
- Rest one foot on the towel and spread your toes wide.
- Use your toes to scrunch and pull the towel toward you.
- Spend around 15 seconds pulling the towel towards you.
- Repeat this for a total of two to three times on both feet.
Having added towel pulls to my regular running-related workouts at home I can vouch that they will activate muscles long neglected and underappreciated. As with any new exercise, it's best to ease into them and avoid over-fatiguing your feet before a run.
Stirling suggests adding towel pulls to your cool-down after an easy run or including them in your recovery day stretching or mobility routine.
Remember to stretch the muscles in your foot too. Rolling the sole of your foot back and forth over a massage ball helps to release tension, maintain flexibility and keep these minuscule muscles firing when you need them most.
