The science
Whether for optimized athletic performance, improved stability, or anything in between, foot training can have many positive effects on performance. Research demonstrates that foot and ankle weakness correlates with increased fall risk, reduced athletic performance, and various orthopedic issues including plantar fasciitis, shin splints, and even upstream knee pain. The intrinsic muscles of the foot—small muscles originating and inserting within the foot itself—play a particularly vital role in stabilization and sensory feedback that impacts overall movement quality.
Studies have shown that structured ankle and foot strengthening exercises can meaningfully improve single-leg balance, which is a powerful predictor of longevity.
The potential benefits
Strengthening the feet and ankles offers numerous health and performance advantages:
- Fall prevention. The foot contains numerous proprioceptors (sensors) that provide feedback about body position; strengthening this system improves overall body awareness and stability. A 2019 systematic review found that foot and ankle exercises significantly reduced fall risk in older adults by improving balance and proprioception.
- Enhanced athletic performance. Research has shown that an eight-week foot strengthening program could increase athletes’ intrinsic foot muscle volume by 22%, improving performance for runners. Stronger feet and ankles contribute to better walking and running mechanics, potentially reducing stress on the knees, hips, and lower back.
Usage guidelines and brand recommendations
The Atria Health Institute’s Performance & Movement team recommends Bearfoot and Sidekick, both of which come with a pamphlet with instructions for various exercises as well as video tutorials. Both involve standing on a small, split platform that separates movements between the forefoot and the heel. They can be configured in various ways for different kinds of foot and ankle strengthening.
The evidence supporting foot and ankle training is robust—and largely overlooked.