For a Strong Body, You Need Strong Feet

Building long-term strength means training all parts of your body: your legs, your arms and your core. But what about your feet?

Your feet are responsible for mobility and balance. And having strong feet with dexterous toes is important for both for health and fitness, said Courtney Conley, the founder of Gait Happens, a Colorado-based online education resource focused on foot health.

But most people first learn about the concept of foot strengthening after an injury, she said. Incorporating foot and toe exercises into your routine long before you develop shin splints or plantar fasciitis can help prevent those injuries and improve how you walk, especially as you age.

“Toe weakness is the single biggest predictor of falls when we get older,” Dr. Conley said.

Why foot strength is important

In some ways, simply moving through life on your feet gives them a workout, said Martin Ellman, a podiatrist at the Mayo Clinic in Rochester, Minn. You engage the foot core — a network of tiny muscles in your feet that create balance and provide stability — every time you stand or walk.

The foot should act like a tripod, said Dr. Conley. When you stand, your weight should be distributed between the heel and the base of the big and little toes (the meaty parts), with your toes splayed in order to create a strong foundation.

However, poor footwear often cramps the toes and stiffens the midfoot, said Jim Dooner, a physical therapist at the Foot Collective, a Brisbane, Australia-based foot care company.