Much like how the network of muscles around the hips, pelvis and back act like scaffolding for the spine, the tiny muscles within the feet are responsible for supporting the arch, absorbing load and keeping you stable when you walk or run.
“You put four to six times your body weight through your feet when you walk,” said Courtney Conley, the founder of Gait Happens, a Colorado-based online education resource focused on foot health. “And 11 times your body weight when you run.”
These muscles within the foot, known as the foot core, are activated when we walk barefoot but become dormant and weak when we wear narrow, cushioned footwear, Dr. Conley said.
Over time, a weak foot core alters your gait and can lead to falls and injuries, such as shin splints. Therefore, anyone who spends a lot of time on their feet — such as a nurse or restaurant server and people who run or walk for fitness — could benefit from adding foot strengthening exercises to their routine, said Dr. Conley.
If you want to strengthen your running game or simply protect your feet as you age, try the following five drills, listed from easiest to most challenging. They won’t take more than 12 minutes to complete in one session, but you can also sprinkle them throughout your day.
Overview
What You’ll Need
How often
Aim to complete all five exercises four to five times a week for one month, then scale back to two to three times a week for maintenance, suggested Dr. Conley.
Intrinsic Isometric
Sit in a chair and place all five toes of one foot atop a folded towel. Press the toes down — don’t grip — and raise the heel.
Banded Toe Flexion
Sit in a chair with your feet flat on the ground. Loop a resistance band under your big toe to create tension. Keep the lesser four toes flat on the ground as you lift the big toe, hold for one count, then lower it.
Big Toe Mobility Drill
This drill can be performed sitting or standing. Keep the ball of your right foot on the ground as you lift your heel up. Press that foot’s big toe into the ground for 10 seconds. Now, from the same position, try to lift your big toe for 10 seconds. Because the toe is already extended it will barely move.
Foot Intrinsic Swing
Hold a light weight in your right hand, perhaps two to 10 pounds. Press down through your right foot as you step the left foot behind you. Your weight should be in the ball of your foot, with your heel raised. Slightly raise your right heel. Swing the weight back and forth like a pendulum to add instability to the movement. You can perform the exercise next to a table or chair to help your balance
Toe Push Off
This drill reinforces proper push off, initiated from the big toe. Stand and place a towel beneath the toes of your right foot. Slowly roll your foot up as you slide the towel behind you, pushing through the ball of your big toe.
Additional options
If you don’t have time for this workout, there is another way to exercise your foot core. Limited studies have found walking in a minimalist shoe, such as Vibram FiveFingers footwear or Tolos (Altras, which have a wider toe box, use too much cushion to be considered true barefoot shoes) can improve foot health. Dr. Conley recommended combining them with occasional exercises.
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