Putting Your Best Foot Forward: A Podiatrist’s Tips for Stronger Feet

Is there any body part more underrated than our feet? They carry the entire weight of our body every day, and yet even those of us with a regular exercise regimen might never think to give them a workout.

Foot Health in the Spotlight

Luckily, foot health is a subject that’s finally getting mainstream attention.

If you’re near a beach, there is a foot exercise that’s especially easy: Check your footprint in the sand to ensure the balls of the foot leave an imprint. The lack of one can mean that you’re walking stiffly and improperly distributing your weight.

If a beach visit isn’t on your agenda, you can do a similar test by stepping in water, then walking on a piece of paper. Look for a decent mark left behind by your midfoot, and also check that the imprints of the left and right foot are similar. If not, you may be putting too much weight on one over the other.

Ways To ‘Watch Your Step’

Here are a couple other easy ways that you can monitor your foot strength at home:

• You can build dexterity by lifting your toes individually. While you’re at it, you can also simply spread out your toes as far as you can from side to side. Not only is this good exercise, it can help you spot muscle weakness or nerve damage in certain areas of the foot. If certain toes stay “stuck” together, it may be time to visit your podiatrist.
• Poor circulation in the toes is a common problem for diabetics, but it can happen to anyone. Blockages can be caused by wearing compression socks or wrapping bandages around the foot too tightly. Even ill-fitting footwear can be the culprit. To ensure you’re getting proper blood flow to the toes, press the tips. They should turn white for a moment, then regain their normal pink color within 3 to 5 seconds.
• Most of us can’t stay barefoot all day (nor should we), and supportive shoes can be the best thing you can do for your feet. To make sure they fit correctly, check your feet periodically for callouses where the insole may be rubbing against the skin. You should also check the shoe itself. Is the tread worn away more deeply on one side than the other? That can be a sign that your gait needs correction. You may be compensating for an uncomfortable shoe fit or legs of a slightly different length.

The Lowest of Lower Body Workouts

Of course, there’s more to healthy feet than the occasional wellness check. A regular walking or running regimen can help you maintain your strength and balance overall. But if you really want to focus on those feet, there are some regular exercises that will help.

• Give your feet an all-over workout by “writing the ABCs.” Put your legs up on a recliner or an ottoman with the feet hanging off the end. Then use your pointed feet to trace the letters of the alphabet in the air. This is a great way to work the ankles while you’re watching TV.
• With your feet flat on the ground, lift your toes up. Then bend at the ankle and bring the entire foot up as far as you can. Repeat this activity just a few times and you’ll be able to feel the tendons stretch, boosting your flexibility.
• To work the muscles at the bottom of the foot and build dexterity, put a few marbles or a balled-up washcloth on the floor. Practice picking them up with your toes and putting them into a nearby bowl. Physical therapists love to use this exercise to widen range of motion.