Keep Your Feet Healthy
At Refuge Physiotherapy, we see foot pain every season: runners ramping up mileage, soccer players with weekend tournaments, CrossFit athletes pushing volume, hikers and skiers prepping for the mountains. No matter the sport or activity, your feet are your foundation. When your feet are strong and mobile, performance improves. When they’re irritated or weak, everything up the chain can suffer.
Your feet absorb and transfer force, adapt to uneven terrain, provide balance and stability and work to propel you forward. Poor foot mechanics can lead to: plantar fasciitis, Achilles tendinopathy, shin splints, knee pain, hip tightness and back stiffness. Addressing foot health early often prevents bigger injuries later.
Here’s how you can strengthen and care for their feet year-round.
5 Practical Foot Care Strategies
1. Mobility in your Great Toe (Hallux)- Great toe extension (towards the top of your foot), is important for proper gait and balance, and propels you forward during the push-off phase of walking and running. Adequate mobility supports the arch of your foot and reduces compensatory strain on the knees, hips, and back.
Mobility Exercises: Regularly stretch your big toe into both flexion and extension. Other stretches include: kneeling with your toes propped under your feet or stretching your toes against the bottom of a door jam or wall.
Functional Training: Incorporate exercises that challenge your great toe range of motion, such as: lunges, stair climbing, push-ups and planks.
2. Ankle Mobility- Limited ankle dorsiflexion (movement of your toes closer to your shin) increases stress on your feet, knees and hips.
*Quick test: Can you kneel at a wall with your toes one hand-breadth away and drive your knee over your toes to touch the wall without your heel lifting?
If not, try:
Calf stretches: lunge to a wall with your back leg straight and repeat with your back knee bent. (Hold for 20-30 seconds. Repeat twice for each stretch).
Ankle mobilizations: use the above ankle test to mobilize your ankle at a wall. (Perform 10 second holds. Release 10 times).
Foam rolling calves before and after workouts (Roll the full length of your calves as well as the inside and outside for 30-60 seconds).
3. Strengthen Your Feet- Your intrinsic (local to the foot) muscles need training, especially if you are always wearing shoes. Strong feet improve balance, control of movement, and provide shock absorption during walking, running, and jumping.
Short foot exercise: Stand tall and gently lift your arch, sliding your toes towards your heel without curling them. (Hold for 5-10 seconds. Repeat 10 times).
Toe yoga: Lift your big toe while keeping others down, then lift your other toes while keeping your big toe down. (Perform 2 sets of 10 repetitions). Pro tip: use your hand to help coordinate this movement by holding your toe(s) down.
Single-leg balance: Stand tall and balance on one leg. This works your hip and the small muscles of your foot and ankle. Progress to eyes closed or unstable surfaces. Use one or two fingers to assist with balance, if needed. (Hold for 15-30 seconds. Repeat 5 times on each leg).
4. Footwear- Your shoes should match your activity. Consider shoes with a wide toe-box to support balance, avoid bunions, and give space for your toes.
Rotate and replace: Most shoes last between 300 and 500 miles. Athletic footwear typically lasts 4 to 8 months of regular use, daily walking shoes can last between 3 to 5 months, casual sneakers can last 6 to 12 months, and dress shoes that are worn for a few hours each week can last 3 to 5 years with proper storage and maintenance.
When to replace: Replace your shoes when cushioning feels flat or hard, the tread wear on the outsole rubber is smooth, worn through, or uneven, or you are noticing increased pain in knees, joints, or feet after wearing particular shoes.
5. Recover Intentionally- Your feet take thousands of steps daily and even more with training.
Recovery tips:
Roll your arches on a tennis ball or dowel. (2-3 sets of 30-60 seconds for each foot).
Soak your feet in warm water with Epsom salt to reduce muscle tension and soreness.
Prioritize sleep and hydration.
*Don’t ignore early signs. Morning heel pain, arch tightness, or Achilles stiffness aren’t normal soreness. The earlier you address these symptoms, the easier they are to correct. Early treatment often means: faster recovery, less time off, and lower risk of chronic issues.
Consider an evaluation if you have:
Persistent heel or arch pain
Recurrent ankle sprains
Toe numbness or tingling
Pain that changes your stride with walking or running
At Refuge Physiotherapy, we perform movement assessments that look beyond the foot; evaluating hips, knees, and running or lifting mechanics to find the source of your symptoms.
Whether you’re training for a race, competing in rec leagues, or working to stay fit and active, healthy feet help you move with confidence and ease. If foot pain is limiting you, we’re here to help you stay strong, stable, and resilient. Schedule an assessment with Refuge Physiotherapy and keep your training moving forward!
