As a runner, your feet take the brunt of every stride, sprint, and jump. Yet, despite being the foundation of your body, they’re often overlooked in training. Weak feet can lead to common running injuries like plantar fasciitis, shin splints, Achilles tendinopathy, and even knee pain. That’s why foot strengthening is essential—not just for injury prevention, but for improving performance.
Why Foot Strength Matters
Your feet are more than just a platform, they’re a complex network of bones, joints, ligaments, and muscles. These structures:
● Absorb impact: Every step generates force that travels up the leg. Strong muscles help dissipate this
load.
● Maintain stability: Foot muscles control pronation and supination, keeping your gait balanced.
● Improve propulsion: The intrinsic muscles of the foot help push you forward efficiently.
When these muscles are weak, other parts of your body compensate, leading to overuse injuries and inefficient running mechanics.
Common Foot-Related Running Injuries
- Plantar Fasciitis: Pain along the arch caused by overload on the plantar fascia (1).
- Shin Splints: Weak foot muscles can alter your gait, increasing stress on the tibia (2).
- Achilles Tendinopathy: Poor foot stability increases load on the tendon (3).
- Stress Fractures: Imbalances and weak intrinsic muscles can concentrate stress on the forefoot (4).
Foot Strengthening Exercises for Runners
A physiotherapist will often recommend exercises targeting both the intrinsic and extrinsic foot muscles, usually in a phased approach:
1.Toe Spreads and Scrunches (Intrinsic Strengthening)
● Sit barefoot and spread your toes as wide as possible, hold for 5 seconds, then relax (5).
● Scrunch a towel with your toes to strengthen the arch.
● Reps: 2–3 sets of 10–15 repetitions daily.
2.Short Foot Exercise (Arch Activation)
● Stand barefoot and try to shorten the length of your foot by lifting the arch without curling the toes (6).
● Helps activate intrinsic foot muscles and improve arch stability.
● Reps: 2–3 sets of 10 repetitions, 5–10 seconds hold.
3.Calf Raises (Extrinsic Strengthening)
● Stand on the edge of a step and raise your heels slowly, then lower them below step level.
● Strengthens calves, which work in conjunction with foot muscles for propulsion (7).
● Reps: 2–3 sets of 15–20 repetitions.
4.Balance and Proprioception Drills
● Single-leg balance on a flat surface, then progress to an unstable surface (like a foam pad).
● Improves foot and ankle stability, reducing risk of overuse injuries (8).
Tips for Incorporating Foot Strengthening
● Consistency is key: A few minutes daily is better than occasional long sessions.
● Progress gradually: Start with low repetitions and increase load or complexity as your feet get stronger.
● Combine with footwear strategies: Supportive shoes for high-mileage runs, barefoot drills for muscle activation.
● Listen to your body: Mild soreness is normal, sharp pain is not.
The Bottom Line
Strong, stable feet are the foundation of efficient and injury-free running. By incorporating targeted foot exercises into your routine, you can reduce your risk of common injuries, improve running mechanics, and even enhance performance.
If you’re struggling with foot pain or want a personalised foot strengthening plan, a physiotherapist can guide you with exercises tailored to your gait, mileage, and running goals. Remember: your feet carry you every step of the way, give them the attention they deserve!
Our Barnet, Cockfosters & Enfield Physio’s have tons of experience and are specialists in treating all types of foot-related injuries. Have confidence that our specialist Physiotherapists will closely assess, diagnose & treat you in the correct & evidence-based way for all injuries. You can book an appointment here.
Blog By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).
References
- Trojian, Thomas, and Alicia K. Tucker. “Plantar fasciitis.” American family physician 99.12 (2019): 744-750.
- Bhusari, Nikita, and Mitushi Deshmukh. “Shin splint: a review.” Cureus 15.1 (2023).
- Maffulli, Nicola, et al. “Achilles tendinopathy.” Foot and Ankle Surgery 26.3 (2020): 240-249
- Patel, Deepak S., Matt Roth, and Neha Kapil. “Stress fractures: diagnosis, treatment, and prevention.” American family physician 83.1 (2011): 39-46.
- Huffer, Dean, et al. “Strength training for plantar fasciitis and the intrinsic foot musculature: A systematic review.” Physical Therapy in Sport 24 (2017): 44-52.
- Bridges, Jarom. The Effect of Foot Strengthening Exercise on Dynamic Function of the Medial Longitudinal Arch in Runners: A Preliminary Report. Brigham Young University, 2015.
- Grigg, Nicole L., Scott C. Wearing, and James E. Smeathers. “Eccentric calf muscle exercise produces a greater acute reduction in Achilles tendon thickness than concentric exercise.” British journal of sports medicine 43.4 (2009): 280-283.
- Vincent, Heather K., Michael Brownstein, and Kevin R. Vincent. “Injury prevention, safe training techniques, rehabilitation, and return to sport in trail runners.” Arthroscopy, sports medicine, and rehabilitation 4.1 (2022): e151-e162.
