Foot Training: Optimize Your Performance from the Ground Up

The sole of the foot, composed of 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments, is one of the most important yet often overlooked structures in the body. It is designed to absorb impact while walking or running and provide stability for the rest of the body. However, many athletes and everyday people tend to neglect it. Training this area can enhance athletic performance and reduce injury risk. According to research by McKeon et al. (2015), strengthening the intrinsic muscles of the foot can improve balance and stability, which are key factors in sports that require quick changes in direction.

Foot training is not only beneficial for elite athletes but also for people looking to improve their posture or alleviate chronic pain. Issues such as collapsed arches (flat feet) or plantar fasciitis can be significantly improved with proper exercises. In fact, a study by Cheung et al. (2020) showed that strengthening the plantar muscles helped reduce plantar fasciitis symptoms in a group of people with chronic pain.

To reap the benefits, it’s recommended to train the foot 2-3 times a week. Exercises can include simple movements like heel raises, walking barefoot on uneven surfaces, and exercises with resistance bands. Tools like small balls or foam rollers can also be used to massage and stimulate the plantar muscles. These practices not only strengthen the muscles but also improve joint mobility and flexibility in the foot.

If you’re looking to boost your athletic performance or simply build a more stable foundation, don’t forget to include foot training in your routine! Ready to get started? Join the movement to care for your feet and explore more exercises and tips in our next class or training session.

References:

• McKeon, P. O., Hertel, J., Bramble, D., & Davis, I. (2015). The foot core system: A new paradigm for understanding intrinsic foot muscle function. British Journal of Sports Medicine, 49(5), 290-296.
• Cheung, R. T., Zhang, Z., & Ngai, S. P. (2020). Effectiveness of foot core training on pain and function in patients with plantar fasciitis: A randomized controlled trial. Clinical Rehabilitation, 34(4), 513-521.