Human feet are very complex structures. Did you know that the bottom of the foot is made up of three distinct layers of muscles, which provide natural arch support and stability? Not to mention several muscles on the top of the foot and many large muscles that cross into the foot from the leg and allow the foot to move in many directions. Given how many muscles we have down there, I think strong feet should be a priority for all of us.
Do we need all that arch support?
We tend to forget that there is such diffuse musculature of the foot. In fact, most people believe that the foot is innately unstable and needs constant external support from shoes, insoles, and orthotics. But our feet were built to thrive naturally and take care of themselves! It is only after years or decades of shoe wearing that our foot muscles become weak and dysfunctional. And who can blame them- any muscle that no longer has to work will become weak over time! This is why strong feet are so hard to come by.
The good news is that there are many, many ways to strengthen the muscles in our feet to make them stronger, more stable, and independent of any external support or cushioning! We are born with an innate ability to have strong feet without much extra work. Let’s dive into the easiest ways to get strong feet.
Simple ways to get strong feet
- Walking barefoot- It may seem obvious but simply walking around barefoot naturally leads to strong feet! Start with spending time barefoot around the house. If this doesn’t cause pain, then increase the time spent barefoot to continue building strength!
- Using toe separators- Studies show that simply wearing toe separators while walking around or doing light exercise helps to strengthen the small, intrinsic muscles of the feet. Wear them around the house starting with 30 minutes per day, then slowly increase until you can wear them all day! Check out CorrectToes here!
- Wearing natural footwear- Simply wearing shoes that are flat, thin, and foot shaped has been shown to increase muscle strength in our feet significantly. If you are new to natural footwear, check out my free mini course on sneakers for a crash course. You can also read more about natural and barefoot footwear here!
- Balance drills- Take 30 seconds to stand on one foot without touching your other foot to the ground. Repeat with the other foot. Do this daily to improve foot strength, balance, and sensory feedback.
- Walk on unique surfaces- One downside of modern life is that we rarely get to experience textured surfaces or terrain barefoot. Supplement with textured mats, or head outside and walk barefoot on rocks, dirt, grass, and anything else you can find! I love the fun sensory mats from Muffik. Sensory mats can turn play into strong feet!
What about exercises?
As you can see, there are tons of simple ways to get strong feet, even without exercises! Of course, there are plenty of exercises that will improve foot strength, however all these simple steps are a great starting point on your journey to foot health and strong feet. Want to learn more? Download my free mini course to learn all about shoes and how to select the right sneakers for your feet! And stay tuned for some simple, targeted exercises to incorporate into your foot strength routine as well.