Here’s a question for you – what are your feet doing in plank position? You probably don’t think about them unless you have foot pain. Foot position is a very small component of the exercise. Still, there are good reasons to look at foot position with your planks.
Plank Checklist
It’s not unusual for many of us to spend a minute or so up in a plank position in the course of our workouts. This time efficient exercise increases core and shoulder strength.
Unfortunately, that measly 60 seconds in plank can seem like a very long time. When you have a mental checklist for good form though, you can improve your plank execution. You’ll also keep your brain occupied and make that 60 seconds feel shorter.
Here’s what my checklist looks like:
- Hands under the shoulders
- Elbow crease inward
- Lengthen through the spine
- Pull the shoulder blades back and down
- Pull the abs in without lifting the hips
- Squeeze the inner thighs towards each other
- Don’t forget to breathe
And this…
- Check foot position
As I go through this list, I work on each component. I don’t rush. And it generally takes me at least a minute to get through everything.
Foot Position in Plank
Adjusting your foot position in plank can help you maintain healthy feet. Go ahead and try a quick plank and feel where you put the most pressure through the balls of your feet and toes. For most of us, it’s at the base of the big toe. This area is often affected by the development of bunions and arthritis as we age. Avoiding stress on this joint can help ward off future problems.
Instead of loading solely through the big toe joint, try to get some weight at the base of the little toe as well. You should feel even weight bearing all across the ball of the foot.
If you’re in the minority and tend to press more through the pinky toe, roll your weight inward and get more weight through the base of the big toe. You want balanced weight bearing through the foot where it’s in contact with the floor.
Join me in this video for a one-minute guided plank with attention to foot position.
Painful Feet in Plank?
If you have pain in your feet and toes while up in plank, be sure to completely unload the feet (and, of course, seek help from a medical professional as needed). Rest your shins on an exercise ball, a weight bench, or a foot stool. Your feet should hang off the supporting ball, bench, or stool in a relaxed position. You can also do planks on your knees.
Keep Planking
If you aren’t doing regular planks, try adding them in to your routine. If you already do them, keep planking. Planks are a great way to work multiple muscle groups in a short amount of time. And there are a ton of variations to make them easier, more difficult, and or change things up.
The next time you work out, look at foot position along with all the other elements of a good plank. You’ll improve your form, get better results, and protect the health of your feet. And when you take the time to scan your plank for all the components that make it effective, you’ll also find that your 60 seconds doesn’t feel quite so long.
Stay fit!
Related posts:
Three Simple but Effective Plank Exercises
Foot Prep for Better Balance Work
Click here to subscribe to my YouTube channel for more fitness tutorials and workouts.
The information in this article and accompanying video is provided for education only and is not intended to replace the advice of a physician or an assessment by other wellness professionals.