Foot Health and Mobility

Why We Often Neglect Foot Health

Our poor feet! Many of us take our feet for granted, until there is a problem with them. Putting them in high heels, walking for miles on them, shoving them into shoes! There are many products out there to help feet: over priced cushion-y running shoes, orthotics and gel inserts to name a few. It’s confusing as to what is the best for foot strength and health. This article will break down why foot strengthening is important and the how it can be accomplished.

The Role of Our Feet in Movement and Function

Feet are our shock eliminators, our weight supporting structures and our primary locomotion tools. In our feet we have intrinsic muscles (originate and end on the foot structures) and extrinsic muscles (originate on the leg and cross the ankle joint).

In North America, our feet are lazy! We throw on these nice supportive, extra cushioned shoes or orthotics, and our muscles get to chill out in a comfy cocoon all day long. By supporting and coddling our feet muscles we don’t give them a chance to be used. Over time, this disuse leads to atrophy and shrinking of the muscles. We need to spend time waking these muscles back up and re-creating normal function.

Why Foot Strength Matters for Pain and Injury Prevention

Have you had plantar fasciitis or Achilles tendinitis or shin splints? If so, you require these exercises the most! If our shock absorbers (intrinsic and extrinsic muscles of the foot) are not functioning well, many of our other structures in our lower limb will be overworked and eventually start to fail and give you pain.

Foot Strength and Athletic Performance

In addition, strong feet lead to improved power, speed and balance! So, maybe you haven’t had a problem or pain, but who wouldn’t want to be faster and more powerful? There are many articles that have indicated that toe flexor strength and toe grip force training leads to significant changes in walking speed, vertical jump distance and improved dynamic balance.

How to Strengthen Your Feet

Short Foot Exercise

In a standing or seated position, spread your toes and think about your foot being firmly on the ground
Draw the knuckle of your big toe toward you heel, don’t let your big toe or your heel come off the ground. Ensure that your toes are not simply curling, they should be flat on the ground as you complete this small movement.
Hold for ten seconds and repeat 8-10 reps
Watch this video if you are a visual person like me:

Toe Crunches

Have your feet on the ground, with a towel underneath them. Spread your toes out as far as you can, then crunch the towel with your toes.
Perform for 30 seconds, and repeat 3 times

Toe Coordination Training

Standing upright, try to lift your big toe without lifting the other toes
Then try keeping your big toe on the ground while only lifting the other 4 toes
Do 10 reps of a and b, then repeat for 2 sets

Conclusion

If you’re dealing with foot pain such as plantar fasciitis, Achilles tendinopathy, or shin splints, or you simply want to improve strength, balance, and overall movement quality, targeted physiotherapy can help. At Move Authentically, we assess how your feet and lower limbs are functioning and create individualized exercise programs to restore strength and reduce injury risk. Book your appointment today to get expert foot and movement care in Kingston, ON.