June 30, 2026, 8:13 am | Read time: 5 minutes
Our feet carry us through daily life and play a central role in the entire musculoskeletal system. Yet, their health often receives little attention. FITBOOK author Nina Ponath explains the potential consequences and what good foot care entails, and she also consulted an expert.
Why You Should Train Your Foot Muscles
My problem area? Clearly: my feet! To be honest, I’ve never been a big fan of this body part. Somehow gross, too far from the head to bother with, and in Germany, you only see them for about three months a year—if the weather is kind enough to cooperate.
For years, I underestimated how important feet are for the rest of the body. A few years ago, when I struggled with a painful bunion and chronic back pain, I searched everywhere for a solution—except where it actually was: at the base. Only after the necessary surgery, which also changed my gait, did I realize that hip pain and sacroiliac joint issues weren’t isolated problems but the result of a chain that started at the bottom. Before, my bunion was so pronounced that I couldn’t even touch the ground with the outside of my foot. Since my feet have been “working” again, my whole body is more stable.
It’s actually logical—at least from a scientific perspective. Our body is a system where everything is connected. So if something hurts, it doesn’t necessarily mean that’s where the cause lies. Often, the foot is involved in knee pain, a misaligned hip, or back problems. It’s all the more important to train it specifically.
The Foot Is a Complex System
“When the feet don’t function properly—meaning they don’t roll cleanly, their mobility is restricted, or there’s a flat, splay, or fallen arch—complaints often arise in other parts of the body,” says personal trainer and sports scientist Andreas Heumann.
According to the sports scientist, the foot is the foundation of every movement. “The 26 bones in the foot are our only contact point with the ground. Yet, the foot is the most neglected part in training,” says Heumann. Back, knee, and hip problems are often the result of foot misalignment. For a long time, functional foot training was completely underestimated. Those who wanted to do something good for their feet relied on insoles for support. That had to suffice. A mistake, as modern research shows.
A 2023 study examining foot training and its effectiveness shows that targeted training of the intrinsic foot muscles (IFM) significantly improves foot function. Systematic strength training not only increases strength and balance but also measurably enhances the motor performance of the entire foot. Positive effects on foot stability can be seen as early as two weeks.1
Further studies show that the foot is a complex system similar in function to the “core.” Just as the core muscles (lumbopelvic core) stabilize the upper body, the small intrinsic muscles in the foot form a stable foundation that actively works with every movement—whether walking or running. For joint problems, the rule is: We must train the “foot core” to maintain the normal function of the foot and the joints above it—namely, the knee and hip.2
Why the Foot Is the Foundation for Knees and Hips
When the foot collapses (known as pronation), the misalignment continues along the entire movement chain. The knee rotates inward, the hip loses its neutral position, and the lower back has to compensate for the misalignment.
Those suffering from knee or hip pain should not only treat the affected joint but also specifically strengthen the foot so it can actively arch again. A stable foot is the first shock absorber of our entire musculoskeletal system.
Shoes and How They Squeeze Us into Misalignments
“Ninety percent of all shoes are not adapted to the natural anatomy of the foot but only follow a fashion trend,” says Heumann. Often, the toes are squeezed at the front. “The tip should actually be much wider,” says the expert. However, a wider shoe shape is unusual for us, so shoes remain fashionable but not functional.
Also interesting: How harmful are flip-flops for the feet?
How to Improve Foot Stability During Strength Training
How Harmful Are Flip-Flops for Your Feet?
Strong Feet from the Ground Up—Exercises Everyone Can Do at Home
To train our feet, we don’t need complicated equipment. These exercises from the sports scientist and personal trainer will help you awaken your foot muscles:
A simple trick to activate the foot muscles is to stand on one leg with your eyes closed. “As soon as visual orientation is lost, your body has to rely on information from muscles, tendons, and joints. This system is called proprioception—your internal navigation system,” says the personal trainer.
“Sitting down misses out on an incredibly efficient exercise,” says Andreas Heumann. On the other hand, standing on one leg to put on shoes trains the knee, ankle, and activates the glutes and hip flexors.
Other one-legged exercises like the “Single Leg Romanian Deadlift” target the feet and the entire posterior chain, including the hamstrings, glutes, and calf muscles.
3 Tips for Everyday Life
In addition to targeted training, there are simple habits your feet will love:
- Walking barefoot: Naturally, the classic! If the surface allows (such as at home, on the beach, or on soft grass), give your feet freedom. Walking barefoot is the most natural training for the intrinsic muscles. Barefoot shoes also train your foot muscles, but beware: The shoes are only for the experienced. “You shouldn’t just start running with barefoot shoes,” advises Heumann.
- Shoe check: Make sure your shoes are wide enough at the front so your toes have space. Tight shoes “atrophy” the foot muscles over the years.
- Foot care as mindfulness: Regularly give your feet attention—not just for aesthetic reasons. Massage the soles of your feet with a spiky ball after a long day. This releases fascial adhesions and promotes circulation. A good pedicure also helps to detect pressure points from misalignment early.