I’ve gone through phases in how I think about training feet. The first one was never considering feet at all. The next was learning about how amazing feet are – and then getting into minimalist footwear (or no footwear). The next step was overdoing things… At least until I saw that people needed time to adapt. Eventually, I came around to a more measured take. I love a minimalist approach – something obvious to anyone who has worked out at Bang. However, sometimes more is more. For Exhibit A, see the image below of me getting fitted for a pair of orthotics just yesterday. You live, you learn.
I looked back and saw only one pair of footprints in the sand. But then I realized that that was the extent of my coverage.
We tend to measure strength via how much weight we can move, but not always through the lens of movement itself… How we produce force. Or reduce it. Or redirect it. That might mean during a sprint or competitive play – but it also might refer to going down stairs, moving furniture, or taking a hike (pal). We need to look at how much force you can transfer into the ground – efficiently and effectively. Your feet do that. Just imagine trying to run in flippers, and you’ll get an idea of what things feel like when our feet are not doing their job efficiently. It’s why incredibly strong legs can still be limited by weak feet.
Let’s look at some exercises you can practice at home. If these are easy, no notes. If these feel really difficult, however, maybe spend some time with them.
Little Toe Lift
This exercise targets extensor digitorum brevis and longus.
From a four-point foot position, drive the big toe down into the floor while lifting the other toes up towards the sky. The key here is to keep the arch of the foot strong during this exercise; don’t allow the foot to roll in as you lift the small toes – keep that majestic rectangle in place. In other words, don’t let anything move from that four-point position – even if it feels like you’re totally stuck. You’ll improve fast if you maintain that high quality standard.
However… if things feel impossible, you may benefit from wedging something under your little toes (treat it like a stretch). If that doesn’t work for you, email me for a secret third option.
Big Toe Lift
This exercise targets extensor hallucis brevis and longus
From a four-point foot position, lift your big toe while keeping the other toes flat on the floor. Be strict about preventing movement everywhere else. Your foot will learn fast – we find that most people improve rapidly within even 2-3 practices.
Big toe abduction
This exercise targets abductor hallucis.
From a four-point foot position, bring the big toe in towards the midline of your body and back. Keep the other toes relax and don’t mess with that shape! This one’s the hardest of the bunch.
Short foot Exercise
This exercise targets the quadratus plantae, and other intrinsic flexors.
Try to bring the base of your big toe and heel together by arching your foot! See if this strengthens your four-point rectangle.
Building strong feet means better balance, shock absorption, springiness, and general athleticism. Strong feet also spare your knees, hips, and spine from taking on unnecessary stresses.
We’re not trying to talk you into throwing away your shoes, abandoning your orthotics, or building caveman feet. Not yet, anyway. Our real aspiration is to help you balance strength with stability in your feet – and give you more movement options in your life.
Next week, I’ll pick things up with some thoughts on shoes – not just what to wear but when.
GG
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