A Great Way To Strengthen Your Feet

How To Strengthen The Feet

I want to talk about how to strengthen the feet.  I’ve been squatting and deadlifting for a few decades now.  And one thing that has always been apparent is that a proper connection to the ground has a noticeable impact on the execution of these lifts.

I’ve experimented with many different types of shoes and foot positions to improve my lifting over the years.

But one thing that’s very easy to overlook is the actual strengthening of the feet and lower legs.

The primary movers and stabilizers of the the big compound lifts are obviously the large muscles of the posterior chain, the quads, the back, etc.  So it’s easy for the feet and lower legs to become an afterthought.

But the floor is the platform against which the large muscles apply force to the barbell.  And the feet are the connection to the floor.  So it’s always good to know how to strengthen the feet.

I also know from experience that the feet take a beating when supporting heavy loads.  Plantar fasciitis has plagued me on and off for a number of years.  So perhaps I haven’t done enough work to make my feet as strong as possible.

And that seems to be a huge mistake.

Making The Feet Bulletproof

I just got back from vacation on a small Florida island with beautiful beaches.  I knew when I left town that this would be a chance to take a break from barbell lifting.  To rest my bones, tendons and ligaments for a week.

I also figured I’d switch gears a bit and do some running and bike riding.  Just to change things up a little, get in some general conditioning and movement, and stay active.  I didn’t expect this to teach me a lesson in how to strengthen the feet.

I’m not usually a big jogger but I love running a few miles on the beach.  It’s a complete bitch of a workout.  And I actually enjoy the soreness of of my feet and calves when I wake up the next morning.  But it’s for a reason.

And that reason is because a half dozen beach runs in a week makes my feet, ankles, lower legs, and even my knees, feel extra solid.  I can tell my base and connection to the ground has become stronger.

I’ve tried a few foot strengthening exercises at home, and none of them come close to beach running.  It puts big demands on the feet, and requires gripping with the toes in a way that running on hard surfaces doesn’t.  The feet get stronger all around.

And I know this means that the larger muscles of my upper legs, hips, and back have a great base to rest on.

This was the first time I got home and paid close attention to how it affected my squatting and deadlifting.  And I can tell it makes a big difference.  I’m glad it got me to put more thought into how to strengthen the feet.

I can feel that there’s less side to side “play” in my lifts.  And I feel kind of like a tree with deep, strong roots.

Geographic Constraints

Unfortunately this article is most relevant to people who live near a coastline.  I live in the Rocky Mountains and beach running isn’t an option.

But if you live near the beach, I think you’d be crazy not to make beach running part of your regimen if you’re a lifter.  Particularly if you’re a lifter who likes to be conditioned as well as strong.

If you don’t live by the beach, take advantage any time you travel to the beach like I just did.  You may also have inland sand dunes, lake beaches, or other options where you are, so those are some things to explore and try out.  And perhaps it’s even possible to do some interval training in a volleyball pit, etc., to get a similar effect?  But the fine soft sand of an ocean beach is hard to top because the feet really sink into it and make you work.

Actionable Tips For How To Strengthen The Feet With Beach Running

I tried running both down by the waterline where the sand is more firm but at a greater sideways angle, and up closer to the dunes where the sand is much softer.  Every beach will have slightly different topography, but these were the options I encountered.

Perhaps a bit of both is the way to go to mix things up, but my ultimate conclusion is that the softer sand is preferable for building the feet.

For one, it’s a far harder workout.  Feet sink much deeper in soft sand and my heart rate was noticeably higher.

The soft sand required me to use my toes to a much greater degree than firm sand.  On the firm sand the emphasis was on the balls of my feet.  This meant my individual toes all got stronger.  And this is why I recommend ditching the shoes and running barefoot.

The soft sand also tends to result in the feet slipping a bit in any direction depending on the consistency of the under layers.  It’s unpredictable.  The feet might even slip to the sides a bit, and I could tell that worked the muscles stabilizing my hips to a greater degree.  Keeping those stabilizer muscles strong will always be beneficial when squatting, or skiing, or anything else.

Also, because the energy generated by the feet gets absorbed to a greater degree in deep sand, I felt that my glutes and hamstrings had to work a bit harder to compensate in propelling me forward.  Nothing wrong with that.

It’s also worth noting that soft sand makes for a lower impact workout.  This could be beneficial for larger lifters and athletes.

The firmer sand near the water caused large blisters on the balls of my feet due to the sideways angle (but that angle also put more emphasis on my ankle stabilizers for what it’s worth).

In contrast, the soft sand caused a few small blisters on my toes.  But they were minimal compared to the blisters on the balls of my feet.  These were merely an annoyance as opposed to the kind of thing that will keep one sidelined for a day or two.

All that said, I’d recommend starting slowly with beach running to allow the feet to adapt and toughen up.  Don’t go and run a 10k the first time out.  Maybe start with ten or fifteen minutes and work up.  For true strength athletes, I don’t see a lot of reason to go beyond twenty minutes or so.  The real goal there is just strong feet.  For others who focus more on conditioning and pure athleticism than building top end strength, go for longer if desired.

Also, don’t go run on the beach at noon in the summer.  The sand will be scorching hot on a sunny day.  Morning and evening when the sun isn’t directly overhead are safer choices.  As are cooler, overcast days.  And for a mountain dweller like me, the sheer heat and humidity of running on the coast in the middle of the day can be overwhelming.  If you happen to be out midday, don’t forget that you’re running right next to a body of water.  It’s an option to jump in for a second and cool down if you feel like you’re overheating.

Time To Stop Writing And Put My Stronger Feet To Use

Off to squat.  If anyone else has experimented with beach running or has other thoughts on how to strengthen the feet for lifting and athletics, please share.  I’d be interested in other methods of keeping my feet strong and resilient when I’m not by the beach.