Want To Move Better? Start With Your Feet

By Maureen Farrar

One of the biggest lessons I learned years ago during my yoga teacher training had nothing to do with mastering challenging poses. It was something much simpler: your feet matter.

We spent a surprising amount of time talking about creating a stable foundation before we ever worried about what happened higher up the body. Every standing pose began with the feet — how they contacted the floor, how the arches lifted, and how evenly weight was distributed. A strong, stable base made everything above it work better.

Somewhere along the way, though, I stopped paying much attention.

Like many people, I focused on the bigger muscles — the legs, core, shoulders, and glutes. My feet were simply along for the ride. It wasn’t until recently, when I realized they weren’t nearly as strong or mobile as they used to be, that I started paying attention again.

These days, toe spacers have become part of my morning routine, and I’ve started incorporating simple foot-strengthening exercises into my workouts. It’s been a reminder that sometimes the smallest muscles deserve the biggest attention.

The surprising part is that it’s not just about stronger feet. It’s about improving the foundation for everything else you do.

As it turns out, the science agrees.

Your Feet Are the Foundation for Everything You Do

Every time you stand, walk, climb a flight of stairs, or perform a squat, your feet are hard at work.

Each foot contains 26 bones, 33 joints, and an intricate network of muscles, tendons, and ligaments that work together to absorb force, maintain balance, and propel you forward. Thousands of sensory receptors on the soles of your feet constantly send information to your brain about the surface beneath you, helping you stay balanced and adjust your movement without even thinking about it.

It’s an incredibly sophisticated system — and one we often overlook.

When your feet become weaker or less mobile, those changes can affect the way you move. Over time, your body may compensate, placing additional stress on the ankles, knees, hips, or lower back.

Why Foot Health Matters More as We Age

When we think about healthy aging, we usually picture stronger muscles, healthier hearts, or improved flexibility. But our feet deserve a place in that conversation, too.

Research has found that foot strength plays an important role in balance, walking speed, and overall mobility. Those factors become increasingly important as we get older because they’re closely linked to maintaining independence and reducing the risk of falls.

In fact, a 2022 systematic review published in the Journal of the American Geriatrics Society found that exercises targeting the small intrinsic muscles of the feet improved foot strength, balance, and functional mobility in older adults. Researchers also suggested these exercises may help reduce fall risk by improving proprioception — your body’s awareness of where it is in space.

More recently, a 2024 systematic review and meta-analysis concluded that regular foot and ankle exercises can improve balance, ankle strength, and flexibility in older adults. The researchers found that toe-strengthening exercises performed just a few times each week appeared particularly beneficial for improving balance.

Strong feet don’t just help you exercise.

They help you confidently navigate uneven sidewalks, carry groceries, climb stairs, play with grandchildren, hike your favorite trail, and keep doing the activities you love for years to come.

Signs Your Feet May Need Some Attention

Because we rarely train our feet intentionally, it’s easy for strength and mobility to decline without us even noticing.

You might benefit from a little foot-focused work if:

• You feel unsteady during single-leg exercises.
• Your feet tire quickly on longer walks.
• Your toes feel stiff or crowded.
• You experience recurring foot discomfort after activity.
• You notice your balance isn’t what it used to be.

None of these automatically mean something is wrong, but they can be a reminder that your feet deserve the same care you give the rest of your body.

Five Simple Ways to Build Stronger Feet

The good news? You don’t need to dedicate an hour a day to foot training. Just a few minutes can make a difference, and the research suggests consistency matters more than intensity.

1. Wake Up Your Toes

Try spreading your toes apart, lifting one toe at a time, or practicing “toe yoga” by lifting your big toe while keeping the others on the floor, then switching. These small movements help improve mobility and strengthen muscles that often go unused. Don’t worry if it feels awkward at first. Most of us have never intentionally trained the muscles in our feet, so it’s completely normal if your toes don’t cooperate right away.

2. Add Slow Calf Raises

Calf raises strengthen not only your calves but also many of the muscles that support your feet and ankles.

Rise slowly onto your toes, pause for a moment, then lower yourself with control. Once that feels easy, try performing them one leg at a time.

3. Practice Balancing Barefoot

Standing on one foot while brushing your teeth or waiting for your coffee to brew is an easy way to challenge the muscles in your feet and improve balance.

If you need support, lightly hold onto a countertop or chair.

4. Give Your Feet Some Space

Many people spend years wearing shoes that compress their toes together.

Toe spacers can be one way to gently encourage the toes to spread into a more natural position after activity. I started using them while getting ready in the morning, and what felt strange at first has gradually become part of my routine. If you decide to try them, start with short sessions and build up gradually as your feet become more comfortable.

5. Take a Look at Your Everyday Shoes

You don’t need to replace your entire shoe collection. Instead, pay attention to the shoes you wear most often. Do your toes have enough room to spread naturally? Do the shoes match the activity you’re doing? Small changes over time can help support healthier foot mechanics.

And if you’ve found yourself wondering, “Wait…when did my shoe size change?” you’re not imagining it. As we age, our feet often become a little longer or wider as the arches naturally flatten and ligaments lose elasticity. (Aging has enough surprises; I wasn’t expecting bigger feet to be one of them.)

If you’re interested in trying shoes with a wider toe box or a lower heel-to-toe drop, make the transition gradually so your feet have time to adapt. The best shoe depends on the activity you’re doing, but making sure your toes have room to spread naturally can benefit almost everyone.

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Small Habits, Big Benefits

One thing I’ve learned through this process is that foot health doesn’t require a complete lifestyle overhaul.

I wear toe spacers while blow-drying my hair in the morning. I practice balancing on one foot while waiting for my coffee to brew. I’ll do slow calf raises while brushing my teeth or standing at my desk.

These tiny habits don’t feel like another workout to squeeze into an already busy day, but over time they add up.

The best part is that you don’t need to be an athlete to benefit. Research suggests that a few minutes of regular foot and ankle exercises each week can improve balance and functional mobility — small investments that may help you stay active, confident, and independent as you age.

Whether your goal is to lift heavier, improve your balance, hike farther, master a yoga pose, or simply feel steadier walking the dog, it all begins with the same foundation.

Don’t Forget the Foundation

It’s easy to focus on the muscles we can see in the mirror. We celebrate stronger arms, more powerful legs, and improved core strength.

But every walk, workout, yoga pose, pickleball game, and hike begins with the same foundation: your feet.

Giving them just a few minutes of attention each day may improve your balance, help you move more efficiently, and support the kind of strength that matters most — the strength to keep doing the things you love for years to come.

It’s easy to focus on the muscles we can see. We celebrate stronger arms, more powerful legs, and improved core strength.

After all, if we’re working to be Strong for Life, it makes sense to start from the ground up.