If you’ve never thought about your foot strength, there’s no time like the present. Sports medicine provider Dr. Thomas Kellam explains why you should care and how to build your foot strength. (No annoying exercises required.)
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I’ve never heard of foot strength. What is it?
It’s easy to understand the concept of grip strength. We know that we have muscles in our hands because we use our hands to lift, open, close and hold things.
These same types of muscles are also in our feet. Foot strength is the ability of those muscles to maintain normal structure and function as we move through our daily activities.
Why is foot strength important?
Our feet are much more complex and related to our body’s movements than most of us realize. As humans, we stand, we run and we walk on two feet. Our feet serve as the first point of contact to the ground, but all our joints are connected — so if the muscles in our feet are weak, all the other joints and tissues in our body experience more stress.
When somebody has knee pain, for example, we often think the knee joint is the problem — but a weak foot can change alignment, gait, and lead to stress on the knee. If we investigate thoroughly, sometimes what seems to be a knee, ankle or hip problem is actually a foot strength problem. Strengthening our feet can prevent structural problems elsewhere in the body.
Foot strength is also important for stability, balance and preventing injury, especially as we age. Many of us worry about the dreaded “fall and hip fracture.” Weakness in the big toe is one of the biggest risk factors for falls in older adults, because when you start to fall forward, you need adequate strength in your toes to prevent you from falling.
What hurts foot strength?
Foot strength declines with aging, so unless you’re proactive, you will lose foot strength slowly over time.
Another big culprit is footwear. People have jobs that require standing for eight hours, so they get orthotics (medical devices that are often shoe inserts to improve foot function) or very cushioned shoes, like Hoka or On Cloud sneakers. These feel good and can reduce back or knee pain, but over time, that cushion can negatively impact the way the foot works.
Why is a comfortable shoe bad for my foot?
We’re born without shoes — and when kids learn how to walk, they usually walk barefoot at first. When we’re barefoot, the nerves in our feet are activated as we make contact with the ground and send signals to our brain that help with balance. If you constantly use very cushioned shoes, you diminish that feedback system.
Additionally, a lot of modern footwear is narrow with a tight “toe box” that restricts motion. It’s obvious to see how restrictive women’s dress shoes can be — but even most standard casual and athletic shoes do not allow for our natural foot motion to occur. When a gymnast does a handstand, they don’t keep their fingers tucked together. They move and spread their fingers to get a solid base so they can use the muscles in their hands and upper extremities.
Similarly, when we’re barefoot, our foot spreads out as we contact the ground, helping us balance and use our other muscles. When we wear shoes all the time, it takes away that natural movement of the foot and causes the muscles of the foot to get weak.
Do an experiment: Grab your go-to shoes, take out the shoe insert, put it on the ground, and step on it. A lot of times, you’ll see that your foot hangs over the insert. That tells you that's what your foot wants to do normally, but it's restricted by your footwear.
It’s one of those scenarios where there may be a short-term benefit of using something that makes you comfortable, but what are the long-term consequences? With very cushioned shoes or orthotics, we’re relying on an external device to do what the foot should be able to do on its own. “Use it or lose it” applies.
How do I build foot strength? Do I have to start doing foot exercises?
People say, “I have to do resistance training, cardio, flexibility training, and now I’m supposed to add in FOOT exercises?” It’s a tough sell. Thankfully, research shows that going barefoot or wearing barefoot shoes (more on these below) is just as effective as foot strengthening exercises.
The easiest thing you can do to build foot strength is to walk around your house barefoot (without socks). This gives you sensory feedback you don’t get when you’re wearing shoes. Another easy alternative is to do your normal exercise routine barefoot: For example, instead of doing walking lunges with shoes on, do them barefoot. You’ll see much more activation of all the muscles and nerves in the feet.
And if you’re up for it, consider wearing barefoot shoes.
What are barefoot shoes?
They’re minimalist shoes designed to provide a more natural movement of the foot. They typically have a wide toe box, a flexible sole and zero drop, which means there’s no height difference between the heel and front of the foot. It allows your foot to do what it was designed to do and spread out as it hits the ground. Some popular brands are Vivobarefoot and Xero.
These kinds of shoes can be expensive and the style isn’t for everyone, so if you don’t want to invest, just go barefoot when you’re at home.
Any special precautions about barefoot time or barefoot shoes?
Start gradually. You can't go from heavily padded Hokas to minimalist barefoot shoes and not expect issues. Like any strength routine you might start, gradually ramp it up so your body can adapt. Soreness is okay: It means your muscles are working and getting stronger. But if you're developing swelling or increased pain in your joints, that's a sign you should be seen by a provider.
If you’re an athlete who needs certain kinds of shoes for your sport, or if you're a runner, maybe you still need to wear your usual shoes when practicing your sport. But consider doing strength training and day-to-day life in barefoot shoes. Foot strength is important for athletes for improving performance and preventing injuries.
And if you have a chronic condition such as an arch deformity or diabetic neuropathy, barefoot time isn’t for you. You’re probably already seeing a doctor who can advise you about how to strengthen your feet. Also, if you’re dealing with a recent flare-up of something like plantar fasciitis, you may want to let those symptoms calm down before you think about making the switch to a more barefoot approach.
Are there any groups that need to focus on foot strength more than others?
We should all pay closer attention to our foot strength and overall foot health.
For example, I am about to turn 40. Even throughout my later decades, I want to remain active with hobbies and recreational sports. I want to have the physical ability to run around with my grandkids one day. If wearing barefoot shoes can help me maximize function and prevent structural issues down the road, then I'm going to do it.
If you’re older, it’s never too late to get started. Strengthening your feet is a simple thing you can do to make a long-term impact.
