Strengthen Your Feet to Improve Your Health
The human foot and ankle are marvels of engineering. The foot and ankle support the body’s weight, absorbing shock, and provide stability and mobility. We stand and walk on them all day long, we run on them, jump on them, they propel us forward, and they absorb impact.
It’s clear that the foot is one of the most important areas to train, however, it can be the most neglected! Strengthening the foot and ankle is not only beneficial for athletic performance but it is also essential for preventing injuries and maintaining optimal physical function.
Think of your feet and ankles as the foundation of a building. Just like a sturdy foundation supports the entire structure, strong feet and ankles provide the basis for efficient movement and stability throughout the body. When your feet and ankles are strong, you have better agility, speed, and improved performance. Foot problems can affect the entire kinetic chain and can lead to issues in the knees, hips, and lower back. When the foot and ankle muscles are weak or imbalanced, it can lead to poor biomechanics, affecting posture, gait, and ultimately causing discomfort or injury.
Strong muscles and ligaments provide better support, balance, and stability. This minimizes the likelihood of rolling an ankle, experiencing a sprain or strain, experiencing overuse injuries or falling and breaking other bones.
Ways to Increase the Strength of Your Feet and Ankles
Feet & Ankle Range of Motion
Move your toes and feet while watching TV or working at your desk. Separate your toes wide, flex and bend and extend your toes, point and extend your feet, rotate your ankles, tap your toes. Move your feet, ankles and toes to get blood flowing to the muscles, tissues and joints. Do this for at least a minute whenever you think about it.
Towel Scrunches
Place a small towel on the floor in front of you.
Sit down and place one foot on the towel, with the heel resting on the ground.
Use your toes to scrunch the towel towards you, bunching it up as much as possible.
Repeat this motion for 10-15 repetitions, then switch to the other foot.
Toe/Ball Curls
Take a small soft ball like a stress ball and squeeze your toes around the ball.
Hold for 5-10 seconds then relax. Repeat for 10-15 repetitions.
Calf Raises
Stand with your feet hip-width apart, near a wall or sturdy surface for balance if needed.
Slowly lift your heels off the ground, rising onto the balls of your feet.
Hold this position for a moment, then lower your heels back down.
Aim for 10-15 repetitions. Increase to 2-3 sets as you get stronger.
If you’d like more details, attend the FREE Healthy Foot & Ankle Workshop – a hands-on interactive workshop with Trent Corey, a renowned physical therapist with 18+ years of experience!
Time: 6:45pm – 7:45pm
Location: NWPT – 1011 Broadway
Cost: FREE for everyone, even non-NWPT clients!
Yours in health & fitness,
Sherri McMillan
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.