Known as “Mobility Maker,” Dana Santas is a certified strength and conditioning expert in professional sports, mental and physical coach, and author of the book “Practical Solutions for Low Back Pain.”
Whether you go for a morning walk or chase one small side, you’ll bear weight every time you step on it. But they are often one of the most neglected aspects of fitness routines. Like any other part of your body, your feet respond to workouts. Overlooking them can have widespread results.
Because your feet are the foundation of your body, if they lack strength, mobility and stability, they will create a ripple effect through the muscles and joints of the rest of the body.
Insufficient foot function can contribute not only to inflammatory conditions such as plantar fasciitis and Achilles tendon disorder, but also to ankle problems, knee pain, hip tension, and even lower back tension.
It’s about not only understanding how to care for your feet, but also helping to prevent foot pain, but also supporting the possibilities of movement throughout your body.
Your feet are an incredible structure that includes 26 bones, 33 joints, and over 100 muscles, tendons and ligaments. This complex architecture allows the feet to adapt to a variety of surfaces while providing the strength and mobility needed for stability and propulsion.
The foot arch system works like a natural shock absorber and spring. If functioning properly, the arch is slightly compressed with impact to absorb force, then helping you move forward. The toes also play a key role, providing balance, grip and final push-off at each step.
How your feet function directly affects everything above them. Your ankles, knees, hips and spine all depend on the proper leg mechanism for optimal alignment and movement. If your feet are unable to work effectively, other parts of your body will compensate and often disrupt injuries and pain.
“We are a resident of a resident,” said Dr. Emily Splachal, a functional podiatrist in Chandler, Arizona. “If your feet aren’t functioning optimally, people just can’t stand it as long as they want or move. Foot fatigue limits their ability to perform certain activities, such as hiking or walking their dog.”
Try these simple ratings to assess your foot strength and mobility.
Toe Spread Test: While sitting, spread your toes out without lifting them off the ground. If your toes are barely moving or curling, they may be restricting toe mobility.
Arch Control Evaluation: Stand with your feet hip-width apart. Try lifting the arch while you place your toes and heels on the ground. If you can’t create a visible arch lift, it can be that your essential leg muscles are weak.
Calf quality: Perform 20 single-leg calves pay raises. For stability, place your hands on the wall or behind a chair, and feet hip-width apart. Bend your left foot and lift it off the floor, then raise and lower your right heel while keeping your right leg straight. Foot convulsions, ankle wobble, or the inability to complete the set suggests weakening of the foot-ankle complex.
These tests are not diagnostic tools, but can highlight areas that require attention.
Editor’s Note: Splichal recommends seeking expert help if you experience pain that is not resolved by exercise and rest.
To strengthen the legs, Splichal suggests three simple implementation routines that take several minutes to complete.
1. Anterior lean exercises help to activate the muscles of the leg and improve stability. Stand tall and stiff like a board, spread your toes, then tilt your body a little forward. When tilted, the toes naturally grip the ground, stabilizing posture and activating muscles that strengthen the legs. Returns to lean, pause, and start. Repeat five times on each side.
2. Short leg movements target the arch support muscles through conscious toe activation. Focus on spreading and gripping the ground with the toes of your forefoot while standing in a split stance position. Splichal integrates this movement with breathing. “Focus on exhale through your nose every time your toes push into the ground. Inhale and relax.” Practice this through five breaths on either side.
3. The Single Leg Balance Challenge combines foot strengthening and functional stability. After performing the first two exercises, practice standing on one foot for 10 seconds, then switching sides.
Splichal wants to run this sequence every day. “It tilts five forwards, five inhaled fluids activated on short legs, then single leg balance on each side for 10 seconds.
Just looking at modern and stylish shoes, you can easily see how boxes on your toes and high heels can cause problems over time. However, excessive cushioning and arch support can also weaken the muscles of the leg by doing the job of doing its own natural self.
Splichal said her goal is to “put everyone in as natural footwear as possible.” Natural or minimalist shoes mimic barefoot. Without extra cushioning, support, or lift. However, she emphasized that transitions depend on three important factors: foot type, injury history, and intended activity.
“Flat feet are less stable than high arches, so it can be difficult to get into natural footwear,” she explained. “People with a history of chronic plantar fasciitis will be different from someone else when they try to get into minimal shoes. And there is activity. Do these shoes need to run marathons or stand up as nurses?
Regardless of your activity, Splichal said it’s important to prioritize your shoes with a wider toe box, minimal heel-to-toe drop and flexible soles.
She acknowledged studies showing that minimalist footwear can strengthen foot muscles and improve the strength of toe flexors, but does not consider shoes to be “the only or best way to strengthen your foot.” Instead, she advocates intentional foot movements combined with consistent recovery practices.
Splichal recommends two foot recovery techniques that everyone should do every day.
Two foot releases per day: To release her foot, she instructs the patient to step on the texture ball for two minutes. Change the foot position slightly every 30 seconds so that pressure is applied to all areas of the bottom of the foot. If you don’t have a special foot release ball, she said golf and lacrosse balls work too. She advised people to “do it when they brush their teeth” to make it a daily habit. This habit stacking technique can be incorporated into existing routines and makes it easier to maintain consistency.
Day Toe Spacer Relief: Splichal also recommends that everyone wears toe spacers for 15-20 minutes each night. She said that toe spacers can help anyone, not just those with aponeurus or hammertoes, to fight foot fatigue and counteract the effects of restrictive footwear.
Your feet have carried every step of your life to this point. Incorporating foot-specific exercise, recovery and mindful footwear choices into your lifestyle will help you build a stronger foundation of support for years to come.
Sign up for CNN fitness, but a better newsletter series. Our seven-part guide will help you facilitate a healthy routine that is supported by experts.
