Strong Feet for a Strong Body

Your feet are crucial for mobility and balance. 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, arms, core, and especially your feet.

---

Why Foot Strength is Important

Your feet are responsible for mobility and balance. Having strong feet and dexterous toes is essential for both health and fitness, says Courtney Conley, the founder of Gait Happens, an online resource focused on foot health. However, most people only consider foot strengthening after an injury. Regular foot and toe exercises can help prevent injuries like shin splints and plantar fasciitis, and improve your walking, especially as you age.

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

Everyday Foot Workout

According to Martin Ellman, a podiatrist at the Mayo Clinic, simply moving through life gives your feet a workout. Every time you stand or walk, you engage the foot core, a network of tiny muscles that create balance and stability. Dr. Conley adds that your weight should be distributed between your heel and the base of your big and little toes, with your toes splayed to create a strong foundation.

However, poor footwear can cramp your toes and stiffen your midfoot, says Jim Dooner, a physical therapist at the Foot Collective. This can lead to weak and stiff muscles, affecting your feet, ankles, knees, hips, and lower back. Signs that your foot muscles need attention include deformities like bunions. Proper toe alignment, especially for the big toe, is crucial for a natural gait cycle.

How to Test Your Foot Health

Here are a few simple ways to test your toes’ agility and strength and assess how evenly you distribute pressure across your foot:

Toe Dexterity

To measure your toe dexterity, try lifting your big toe while keeping your other toes flat on the ground, and vice versa. Being able to independently move your toes, even a small amount, is a sign of healthy feet, says Mr. Dooner.

Toe Strength

Adults should be able to produce about 10 percent of their body weight in force with their big toe and 7 percent with the smaller toes, Dr. Conley says. Toe strength is measured most accurately with a toe dynamometer, but you can use a credit card at home. Sit in a chair, place the card under your big toe, and have someone try to pull the card out while you press down. A good hold is between three and five seconds. Repeat with the card under your four smaller toes.

Weight Distribution

Your footprint can indicate how evenly you distribute your weight. Dr. Conley suggests walking across a rubber mat that makes an imprint on a sheet of paper, or examining your footprint at the beach or pool. A lack of midfoot imprint can indicate stiffness and lack of shock absorption.

---

Improving your foot health doesn’t have to be time-consuming but is vital for long-term fitness, especially as you age. If you spend a lot of time on your feet or enjoy walking and running, foot strengthening exercises are particularly beneficial.

---

References:

• Courtney Conley, Gait Happens
• Martin Ellman, Mayo Clinic
• Jim Dooner, The Foot Collective