People often refer to a vehicle as something they use to get from point A to point B. You know what can also do that? Your feet! God’s original vehicles for humans were their own two feet. And much like you maintain your modern-day vehicle, your feet need care too! But unlike a car, you can’t really trade your feet in. You're stuck with the same pair from start to finish! Now, doesn’t that make you want to take better care of them?
Your feet are what keep you grounded, literally. Your feet are responsible for transmitting force up from the ground and through your body. Whether you are walking, running, jumping, or pivoting, your feet have the first impact with the ground. They transfer that force up through your legs and into your core, allowing you to generate power and speed.
If your feet aren’t healthy, you won’t be able to transmit force at your highest potential. This can lead to decreased speed, power, and/or agility. If your feet are in pain, you’ll be less likely to perform at your best. Not only in your athletic endeavors, but even basic everyday activities.
So, what can you do to keep your feet healthy?
Here are a few tips:
1. Wear barefoot shoes. This doesn’t mean you have to wear toe shoes, unless you’re into them! It simply means you should wear shoes that have a wider toe box and allow your toes to spread properly. This will help keep your feet healthy compared to when they are squished into a narrow pointy shoe. Same goes for shoes with a thick bottom or platform. Anything that manipulates the natural shape of the foot will impact your body's alignment with each step you take.
2. Stretch your feet. Just like any other muscle in your body, your feet can benefit from regular stretching. What happens when you don’t stretch? Your muscles get sore and tight. You can even experience more pain. Your feet are no exception. by curling your toes under you and sitting your butt back towards your heels, you can stretch the plantar fascia at the bottom of the feet. This is important because the fascia in the feet connects to the rest of the body. If the fascia in your feet are tight or restricted, it will lead to compensations in other parts of the body.
3. Strengthen your feet. There are exercises you can do to strengthen the muscles in your feet. Again, just like any other muscle, foot muscles need attention. This can help improve your force output. If you have a stronger foundation, your feet, you can produce more of an impact with the ground.
4. Roll out your feet. If you’re experiencing foot pain or discomfort after an intense training session, or after any level of walking/running, don’t ignore it. Using a tennis ball or lacrosse ball to roll out the bottoms of your feet for 5 minutes a day is a great way to improve recovery by releasing tight or painful fascia at the bottom of the feet.
In conclusion, don’t underestimate the importance of foot health when it comes to your athletic performance and everyday living. Take care of your feet, and they’ll continue to take you to the next level of performance!
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