Step Right Up — Learn All About Foot Health

WASHINGTON — The soles of your feet support your body. Depending on your job and activity level, you may spend hours on your feet every day. On the other hand (or foot), if you spend a lot of time sitting at work, you may not spend enough time on your feet. Both extremes can lead to some degree of foot discomfort that can lead to other issues.

Read on as we dip a toe into foot health, exploring how the way you walk can impact your health and how to build strength and mobility in your feet and ankles. We also provide some tips on choosing the proper footwear. 

How Your Feet and Gait Influence Your Health 

According to the Mayo Clinic, an average day of walking exerts a force of 700 tons on your feet. Problems can arise if something is off with how your feet naturally walk, or if you wear unsupportive footwear. Specific medical issues like arthritis, diabetes, plantar fasciitis, or injuries can also cause foot issues.

Beyond problems in your feet, how you walk can also travel up your body and cause pain or issues in your knees and hips. Think of your feet as your base of support or your foundation. You want a strong, healthy foundation to support a sound structure.

Multiple studies show that foot pain can lower your quality of life. Nurses spend many hours on their feet, and foot pain can hinder their ability to perform their jobs. The same may apply to other professions. Luckily, physical activity and proper footwear can help resolve many foot problems.

Building Strength and Mobility in Your Feet and Ankles

Lack of strength and mobility in your feet and ankles can contribute to many issues. 

How to Increase Mobility

Simply put, mobility refers to the ability of a joint to move freely. Many people may have limited mobility in their ankles and toes, which can influence their gait. It can be caused by wearing improper, narrow shoes, lack of exercise, or lack of knowledge.

If you’ve ever tried to do a squat at the gym and couldn’t keep your heels down, you may have poor ankle mobility. Can you spread your toes freely? Can you move your big toe? Not being able to move or extend your toes causes a clunky gait.

Here are some things to do regularly that may help.

• Stretch: Stretch your calves and the bottoms of your feet.
• Myofascial Release: Self-myofascial release is a form of self-massage that can loosen up tight muscles and relieve pain. Releasing your calves and the bottoms of your feet may help improve ankle mobility. You can purchase a foam roller or use one at a gym to massage your calves. From a chair, step your foot onto a tennis ball and gently roll it around. 
• Move Your Toes: Sit tall in a chair with bare feet on the ground. Actively try to spread your toes, then relax them. Try to lift just your toes, then release them.
• Ankle Circles: From your chair, lift one foot off the ground. Draw a complete circle with your foot going in one direction, then reverse. Try to keep the rest of your leg still.

How to Increase Strength

Resistance training, with or without weights, will help strengthen your feet. Here are some tips.

• Mind-Muscle Connection: Bring awareness to your feet. Start by standing up and noticing how your feet feel on the ground. Do your arches naturally collapse? See if you can lift them.
• Balance Exercises: Practice balancing on one foot as you lift the other off the ground. Try to stand for 20 to 30 seconds, repeat on the other side.
• Bridges, Squats, Deadlifts: When you do resistance exercises with two feet on the ground, actively engage them. Feel your feet push into the floor to activate and strengthen your feet and ankle muscles.
• Lunges, Step-Ups, Single-Leg Exercises: Unilateral exercises strengthen one leg (and foot) at a time. When performing these, notice any strength imbalances on one side.

Choosing the Right Footwear

Many people wear the wrong size or style of shoes. In one study, 63 to 72% of participants wore footwear of incorrect width or length, which directly correlated with foot pain and disorders. 

Many shoes — women’s shoes, in particular — are too narrow for the natural human foot. Spending a lifetime squeezing your toes into narrow shoes can change your foot’s shape and cause pain and conditions.

Toe Box Width: When choosing footwear, look for brands with a wide toe box. You want a shoe that allows space for your toes to fully splay and sit naturally, which directly affects your foot mechanics when you walk.

Arch Support and Cushioning: Next, you want to consider arch support and cushioning — or not. It’s helpful to see a podiatrist or fitness professional to observe your natural stance. If your feet roll inward, you may benefit from shoes with arch support. Your feet may naturally supinate — or roll outward if you have high arches. You may benefit from shoes with more cushioning.

The Case for Barefoot Shoes: Research shows wearing “barefoot” or minimalist shoes may help to strengthen your feet. These shoes mimic walking barefoot. They have a wide toe box, a very thin sole, and a zero “heel drop” — meaning the heel and toe are in the same line. They are great for resistance training because you can feel the floor. For walking and running, these shoes may be difficult for beginners because they have no support. They may be a good choice after you learn to strengthen, mobilize, and stabilize your feet and ankles.

Walk Well

Walking is a wonderful, free, healthy way to exercise. However, wearing the wrong shoes or having limited foot strength and mobility can cause issues. Learn what kind of feet you have and how to move them well. Then, lace up the right shoes for you and you’ll be ready to go.

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