Here’s Why Foot Strength Shouldn’t Be Neglected from Your Training

In the midst of America’s wellness revolution, with boutique gyms popping up on every corner and smart wearables tracking our every move, there’s a fitness foundation being neglected: foot health. As we lift more weight and clock more miles onto our bodies, it’s time to zoom in on the underrated elements of our health.

Picture this: 26 bones, 33 joints, and a network of over 100 muscles, tendons, and ligaments, all working in unison to support, move, and propel your body forward. Sounds like a major muscle group that deserves its own training day split. Except, it’s not your back, biceps, or quads—it’s your foot!

When’s the last time you prepared a foot day workout? Probably never. And that may be a problem, maybe not today but over the long term of your training. Your foot is  not just the foundation of your physical frame; it’s the unsung hero of your fitness journey, taking the brunt of every step, jump, and sprint.

But here’s the kicker (get it?): While we’re all in on getting that six-pack or shaving seconds off our run time, foot health is often left in the dust.

Let’s get real: Ignoring foot health can throw a wrench in your fitness goals, leading to a cascade of issues like plantar fasciitis, bunions, stress fractures, and the dreaded chronic pain. And it’s not just about the pain; it’s about performance. Ever tried hitting a new PR with a foot that feels like it’s being stabbed? Trust me, you don’t want to. However, no one HAS to train feeling that way.

Common Causes of  Poor Foot Health and Ankle Issues?

Common ways people develop foot and ankle issues include overuse and repetitive stress, wearing improper footwear, and experiencing accidents or injuries. Being overweight, aging, and underlying medical conditions like diabetes or arthritis also contribute to these problems. Lack of exercise, poor posture and biomechanics, and standing for extended periods, especially on hard surfaces, can also lead to foot and ankle discomfort and injury. Addressing these factors with appropriate footwear, weight management, and proper training can help in preventing such issues.

It could simply be your shoes causing the problems. Let’s be honest: When was the last time you actually went to a shoe store to try on a pair of this season’s latest and greatest name-brand cross training shoe? Chances are you ordered online—and perhaps ordered the wrong size. Or perhaps you ordered a shoe that’s overly cushioned and restrictive ,which may alter your form and lead to damaging impact forces that your body is not prepared to handle.

And let’s face it, some kicks are more about looks than function. Add to that the high-impact demands of modern workouts combined with a mostly sedentary lifestyle, and you’ve got a recipe for foot disaster.

But, here’s the good news: It’s never too late to begin prioritizing foot health. Adding some foot love to your routine can catapult your fitness game to new heights. Imagine running faster, lifting heavier, and moving better—without the aches and pains when you step out of bed in the morning—all because your feet are finally getting the attention they deserve. It’s about going back to basics with footwear that lets your feet do their thing, sprinkling in some foot-centric exercises, and, yes, actually listening to the pros like podiatrists, foot specialists, even barefoot coaches and functional foot doctors who know what’s up.

It’s All In the Shoes—or at Least Some of It

These foot wizards can guide you through the maze of proper shoe selection, analyze your gait, and tailor a plan to keep those foot woes at bay. Regular foot checkups? They’re like oil changes for your car but for your body’s ultimate performance machine: your feet.

The sensory receptors in our feet play a crucial role in connecting our physical movements to our brain, acting as critical conduits for information between our body and mind. These receptors are responsible for detecting changes in pressure, texture, and temperature, providing real-time feedback to our brain to adjust our balance, posture, and gait accordingly. This sensory feedback loop enhances our spatial awareness, coordination, and overall cognitive function.

When we pay attention to foot health and engage in activities that stimulate these receptors, such as walking barefoot on different textures or practicing balance exercises, we’re not just benefiting our physical form. We’re also sharpening our mental acuity. The foot-brain connection underscores the profound interplay between our sensory experiences and cognitive processes, highlighting the importance of foot health not only for our physical wellness but for maintaining and improving neural pathways and mental function.

So, what does this all mean for your performance? Prioritizing foot health boosts overall performance by improving balance and stability, reducing injury risk, ensuring better body alignment and posture, and enhancing endurance and strength. Healthy feet provide a strong foundation for efficient movement and physical activity, leading to improved athletic and daily performance with fewer interruptions from foot-related issues.

And to take things a step further, the benefits of a strong, pain-free foundation improves posture and body alignment, which in turn, can boost confidence and mental clarity. The psychological lift from overcoming foot-related issues and achieving fitness goals cannot be overstated. In essence, by nurturing our foot health, we’re not only setting the stage for a more active, pain-free life but also paving the way for sharper mental function and a more positive outlook on life. This holistic approach underscores the intricate link between physical wellness and mental agility, spotlighting foot health as a key player in the quest for a balanced and fulfilling lifestyle.

So, as we ride the wave of America’s fitness boom, let’s not forget the foundation of it all. Our feet aren’t just along for the ride; they’re leading the charge. By elevating foot health from an afterthought to a key player in our fitness regimen, we’re not just sidestepping injuries; we’re stepping into a realm of unmatched physical potential. Let’s give our feet the standing ovation they deserve and unlock the door to peak performance and a life in motion. Your fitness journey starts with a single step – make sure it’s a healthy one.