Build Bulletproof Feet
Through a Combination of Stretching and Strengthening
Feet are often overlooked when it comes to exercise. People will work their chests, shoulders, backs, arms, legs, glutes, and some will even do their necks, but rarely do we think to include our feet. We often take our feet for granted, assuming that they’re already up to snuff for any activity we might engage in. And this might’ve been true years ago when humans were more nomadic and less sedentary. But in today’s world, we all spend a lot of time on our duffs, even those of us who exercise regularly. As a result, our feet might not be ready for a lot of running, jogging, hiking, jumping, etc. And if you’ve had tendinitis or plantar fasciitis, you know it’s absolutely no fun. Luckily for you, there are things you can do to build bulletproof feet. And it doesn’t take a lot of time or effort (bonus!).
There are two categories here: stretching and strengthening. Let’s take them in that order. Given how much we’re off our feet, it’s no surprise that they might be less flexible than those of our more itinerant forebears. Humans are designed to walk, but if we don’t use those foot muscles often enough, they can stiffen and atrophy. And when we just jump into a foot-intensive activity without sufficient foot mobility and strength, we can easily find ourselves with a painful injury.
I’ll give you a pair of stretches that will hit everything from the calves to the Achilles tendon to the plantar fascia. It only takes two or three minutes each day to complete. The first doesn’t have a nice name, so I’ll give it one: the big toe stretch. This one will stretch your plantar fascia. Don’t be surprised if, like me, you find that it feels amazing the first time you do it. You do this one sitting down in a chair or on the floor (or even in bed like me). Take one hand, reach down, and grab the opposite big toe (left hand, right toe, and vice versa). Gently pull the big toe sideways until you feel a good stretch and hold for thirty seconds. That’s it! Do each toe then move on to the next stretch.
The second is simply touching your toes. If you can’t touch your toes (yet), just reach as far as you can. If touching your toes is too easy, you can sit on the floor (or in bed!) and reach down and grab your feet, gently pulling yourself down further. Hold that position for thirty seconds. This will stretch your calves, Achilles tendon, and your plantar fascia.
Repeat these stretches two or three times. You can do them anytime. You don’t need to do them immediately before engaging in any other activities you enjoy, like running or hiking. If you do them daily, you’ll be flexible all the time. I like to do them right before bed.
When it comes to strengthening your feet, calf raises will do the trick. In case you don’t know, a calf raise is just standing up on your tiptoes, usually with some small platform to raise you off the ground so you can lower your heels slightly below your toes. A piece of 2x4 will do the trick. While calf raises do indeed work the calves, they also engage all of the muscles in your feet. Aim for three sets of twelve raises with a 2–3 minute rest between sets. If you can’t do twelve yet, do what you can and work your way up. If they’re too easy for you, do them on one leg (use a door or wall to keep your balance). Go slowly and make sure not to bounce up and down. You want to engage your feet as much as possible. Do these two or three times a week (with at least a day of rest between sessions).
One more thing about strengthening feet: go barefoot! Human feet were designed to walk without arch support. In fact, I believe that arch support is part of what weakens feet. When your feet can’t pronate (flatten out as you walk), the muscles, tendons, and ligaments in your feet don’t get used as intended. People walked out of Africa and covered the entire planet without arch supports. You don’t need them. What you do need are stronger feet!
I’ve recently discovered barefoot shoes. Shoes are great for protecting your feet from the environment, but they usually don’t let your feet work the way they do when you’re barefoot. With barefoot shoes, you get the best of both worlds: protection and natural foot function. They have no arch support, thin soles that are extremely flexible (allowing your foot to move naturally as you walk), and the best ones are zero-drop (the heel isn’t raised higher than the toes). They’re a great way to keep your feet strong and supple, and there are more and more companies making quality barefoot shoes. You can learn all about barefoot shoes here.
That’s it! Do these things and you’ll have bulletproof feet. I used to have problems with plantar fasciitis caused by hiking. Since using this regimen, I’ve had zero recurrences. Now, I can throw on a sixty-pound weight vest and hit the trail for four miles without suffering any foot injuries. It’s great to feel confident that my feet will hold up to just about anything I throw at them!