Happy feet, happy me!
Our feet are an incredibly important part of the body. They provide valuable sensory information about our surroundings and create the strength and stability that the rest of the body relies on. Poor foot posture, weakness, or reduced mobility can contribute to pain and increase the risk of injury not only in the feet and ankles, but also further up the chain in the knees, hips, and lower back.
Over the last few decades, we have spent more and more time in highly supportive shoes and less time naturally moving and strengthening the muscles of the feet. As a result, many people develop stiff, weak feet and reduced balance.
So how do you turn stiff, weak feet into “Happy Feet”?
Gradual exposure is key. Start with 5–20 minutes a day of barefoot activity around the house or walking on grass. Slowly build this up over time. It is also important to include foot mobility, strength, and balance exercises in your routine.
Here are a few simple exercises you can try at home:
Big Toe Flexion
Wrap a piece of yellow or red TheraBand, or a thick rubber band, around your big toe.
Keeping the other four toes long and relaxed, press your big toe down towards the ground against the resistance band.
Hold for 2–3 seconds, then slowly release.
Try to move the big toe independently from the other toes.
Plantar Fascia Ball Roll
Using a firm massage ball or trigger ball, roll your foot over the ball on the ground.
Roll along the length of the foot as well as side to side.
Pause on any tight or tender spots for a slightly longer release.
The Perfect Heel Raise
Hold onto a wall or bench for support. This exercise is designed for strength, not balance.
With your feet parallel, slowly rise onto the balls of your feet.
Keep the middle of your shin and ankle aligned over your second toe. Avoid rolling outwards.
Slowly lower your heels back to the ground with control.
Avoid using momentum or rocking forwards and backwards.
Aim to complete as many quality repetitions as possible through full height. Once you can comfortably perform 20 repetitions, progress to single-leg heel raises.
Balance Training
Challenge your balance daily with simple exercises such as:
Standing with feet together
One foot in front of the other
Single leg balance
To make it more challenging, try balancing on:
A rolled-up towel
A pillow or cushion
The edge of a gutter
A log or low fence at the park
Get creative and challenge your feet in different environments!
Healthy feet are the foundation for healthy movement. Improving your foot strength, mobility, and balance can make a big difference to the way you move, feel, and perform every day.
