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    A 12-Minute Workout to Build Foot Strength

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    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.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More

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      For a Strong Body, You Need Strong Feet

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      These three simple tests could save you a lot of pain in the long run.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 importantIn 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.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More