Minute 1: Don’t forget your foot - three areas runners should know

We tend to treat our feet like the middle children of our anatomy: ignored until they act out, but vital to the family dynamic. That’s too bad, because understanding your foot’s structural makeup could help you avoid injury, design better strengthening protocols, and guide recovery. According to “3 areas of the foot you should get to know,” there is more to the foot than the Achilles and plantar fascia. The first ray, comprising the first metatarsal and medial cuneiform bones, supports 40 percent of body weight and propels you forward. The tibialis posterior tendon controls overpronation and lifts the foot, but it can become inflamed when calf muscles are weak. The intrinsic foot muscles, or foot core, feature four layers that stabilize gait and absorb impact. If they are weak, stability may drop and Achilles stress could increase.

To strengthen these areas, try banded inversion, eversion, and dorsiflexion, toe walks, or rolling a lacrosse ball underfoot. Another way to build that foundation is by reconsidering your footwear. Last year, we spoke with Peluva Co-Founder Mark Sisson on the SMM Podcast (catch the replay on Spotify or Apple Podcasts), and he made the case for minimalist footwear. As we noted in “Can walking barefoot improve longevity?,” it’s crucial to ease into minimalist running, allowing muscles to adapt before increasing mileage. The benefits could extend beyond physical strength, though. We highlighted research suggesting that barefoot walking stimulates foot-to-brain nerves, which could improve balance and motor control while possibly reducing neurodegeneration. Before you ditch your cushioned shoes, take a gradual approach to wake up those dormant foot muscles.