Stronger Feet For Stronger Running

Stronger Feet for Stronger Running

Many runners overlook the crucial role of the foot with respect to sustainable and successful running. I’d like to delve into the significance of strong feet for runners from a physical therapist’s perspective. Discover the benefits, common foot problems, and exercises to promote foot strength, and enhance your running performance.

Why Strong Feet Matter

Strong feet serve as the foundation for every step you take as a runner. They provide stability, absorb impact forces, and propel you forward. Neglecting foot strength can lead to various issues, such as decreased performance, increased risk of injuries, and compromised overall running experience.

Benefits of Strong Feet for Runners

  1. Enhanced Stability: Strong feet provide a solid base, allowing you to maintain balance and stability while running. This reduces the risk of ankle sprains and other lower limb injuries.
  2. Improved Shock Absorption: Well-conditioned feet absorb and distribute impact forces more effectively, reducing stress on joints and preventing conditions like plantar fasciitis and stress fractures.
  3. Efficient Propulsion: Strong feet contribute to better foot mechanics, optimizing the transfer of energy from the ground to your body, leading to improved running efficiency and speedStronger Feet for Stronger Running

Common Foot Problems in Runners

  1. Plantar Fasciitis: Weakening of the plantar fascia, a thick band of tissue supporting the arch, can cause heel pain and limit your running capacity.
  2. Achilles Tendinopathy: This condition results from overuse and manifests as pain and weakness in the Achilles tendon. Weak foot musculature can contribute to this issue.
  3. Stress Reaction/Fracture: Fatigue and breakdown of bone in the heel, midfoot, and forefoot.  Strengthening the foot muscles can alleviate this problem by reducing excess stress on the lower legs.

Exercises to Strengthen Your Feet

  1.  Toe Yoga: this is a great way to address control/coordination of the numerous muscles in the foot.
  2. Single limb balance: the foot is required to adapt to balance exercises and improve upright stability.
  3. Calf Raises: rise up onto your toes and then slowly lower your heels back to the ground. This exercise strengthens your calf muscles, which play a significant role in foot propulsion.
  4. Short Foot Exercise: While seated or standing, contract the muscles of your arches, without curling your toes. Hold for a few seconds, release, and repeat. This exercise helps strengthen the intrinsic foot muscles.


As a dedicated physical therapist, I cannot stress enough the crucial role that strong feet play in the world of running. It is of utmost importance for runners to recognize the significance of cultivating foot strength through purposeful exercises. By incorporating targeted workouts into your routine, you can unlock a myriad of benefits, including enhanced stability, superior shock absorption, and optimal propulsion. These advantages culminate in an overall improved running experience, while simultaneously mitigating the likelihood of encountering common foot ailments. Foot strength is an indispensable asset for runners seeking to elevate their performance.

When your feet are strong, they provide a solid foundation, enabling you to maintain balance and stability during your runs. This enhanced stability translates to better control of your movements, reducing the risk of slips, trips, and potentially injurious falls. Imagine the freedom of confidently navigating various terrains, knowing that your feet are primed to adapt and support you every step of the way.

Additionally, developing foot strength through targeted exercises results in superior shock absorption. As you pound the pavement, your feet bear the brunt of the impact forces generated with each stride. Weaker feet are more susceptible to the jarring effects of these forces, which can lead to discomfort, pain, and even chronic injuries. However, with strong feet, your body becomes more adept at dispersing and absorbing these forces, mitigating their negative impact on your joints and muscles.

The result is a smoother and more comfortable running experience that allows you to go the distance with confidence.
Furthermore, optimizing propulsion is another advantage of cultivating foot strength. Powerful feet propel you forward efficiently, maximizing your speed and endurance. When your feet lack strength, the push-off phase of your stride becomes less effective, hindering your overall running performance. By dedicating time to targeted foot exercises, you can enhance the muscles and tendons involved in propulsion, unlocking your running potential and achieving new milestones.

In conclusion, it is crucial for runners to prioritize foot strength. By engaging in targeted exercises, you can improve stability, absorb shock more effectively, and optimize propulsion, ultimately elevating your running experience and reducing the likelihood of foot-related issues. So, don’t hesitate to kick off those shoes and devote attention to your feet. Embrace their importance in unlocking your running potential and reaching new heights in your athletic journey. Your feet deserve the care and focus that will propel you toward greatness.
Written by Joey Przybyla, PT,
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Dr. AJ Cohen

Up And Running Physical Therapy

"We Help Runners And Active Adults In The Fort Collins Area Overcome Injury And Be Stronger Than Ever, Avoid Unnecessary Time Off, All Without Medications, Injections, Or Surgery."