How to Mobilize & Strengthen Your Feet

Dec 1, 2022
2 min read

“The foot is the platform for your entire body. The muscles in your feet need to be strong enough to keep your entire body moving as smoothly (and as long) as possible…The current state of your feet is a future projection of how well you will be able to move as you get older.” –Katy Bowman

Stretch & Mobilize

Foot Massage-place fingers between toes and bend toes back and forth and gently twist.
Roll out your feet-place toes over the ball and roll back and forth. “Vacuum” the foot with the ball then move the ball under the toes.
Pulling toes down-using the hands pull the toes down towards the heel. Standing and kneeling variations.
Calf stretch-standing with the ball of the foot on the towel, and heels down to the floor.

Strengthen

Lifting toes-Lift the big toe keep the other toes down. Keep the big toe down and lift the toes. Toe waves, starting with the big toe then setting each toe down.
Toe yoga-Big toe and pinky toe stay down and other toes lift
Toe spreading-expand and create space between the toes (abducting the toes)
Toe flexing-standing and leaning forward the toes press into the ground without curling and gripping the ground.
Heel lifts-Lift heels while twisting the mid-foot outward. Lifting the heels while squeezing a ball between the feet

Shoe Checklist

Sole: Does the sole allow for natural movement of the foot?
The Upper: Is it firmly connected to the sole or do you need to grip with the toes?
Toe Box Width: Can you spread your toes comfortably?
Toe Box Height: Does the front of the shoe curl upward forcing the toes into extension?
The Heel: Is the back portion of the shoe raised