She Strengthens

The Foundation of Fitness: Why Your Feet Matter

When it comes to athletic performance, many of us focus on building strength, speed, and endurance. However, we often overlook a crucial aspect of our overall fitness: our feet. Just like a tree’s roots, our feet serve as the foundation of our entire body, and any issues with them can have a ripple effect on our overall performance.

The Complexity of the Foot

The foot is a complex and intricate structure, comprising 28 bones, 30 joints, 29 muscles, and hundreds of ligaments and tendons. It’s no wonder that podiatrists like Dr. Jackie Sutera and Dr. Damian Roussel emphasize the importance of foot health in achieving our fitness goals. “The foot is connected to the everything muscle,” says Sutera. “If the muscles in your feet are not evenly distributed, your body will start to ‘compensate,’ or recruit from other body parts, which are not intended to work in that way.”

The Consequences of Weak Foot Muscles

Weak, tight, immobile, or nonflexible foot muscles can lead to a chain reaction of issues throughout the body. This can result in pain, inflammation, and even injury in the feet and elsewhere. “If you have foot muscle issues, you’ll feel it from head-to-toe,” says Sutera.

Categories of Foot Muscle Issues

Foot muscle issues can be categorized into two main groups: congenital, developmental, traumatic, and genetic; and exercise- and lifestyle-induced. The first category involves issues present from birth or resulting from injury, while the second category includes issues triggered by poor exercise form, ill-fitting shoes, or other lifestyle factors.

Preventing Foot Issues While Exercising

So, what can you do to prevent foot issues while working out? According to Sutera, proper shoe gear and form are essential. Additionally, stretching your feet and improving calf mobility can go a long way in preventing foot problems.

Stretching and Strengthening Your Feet

Sutera recommends incorporating the forefoot stretch and ball of foot stretch into your routine. You can also try calf stretches, such as calf raises, ankle circles, and banded ankle stretches, to improve calf mobility and reduce the risk of foot issues.

Choosing the Right Shoes

Your shoe choice can either help or hinder your foot health. Consider your foot width, ignore traditional gender distinctions, and work with a physical therapist to find the best shoe for your specific needs.

By prioritizing foot health and taking proactive steps to prevent foot issues, you can optimize your overall fitness and performance. Remember, your feet are the foundation of your athletic pursuits – take care of them, and they’ll take care of you.