While we are all born with a certain range of possibilities due to our genetics, we do have A LOT of power over the shape of our feet (and our whole selves). For many of us in western cultures, our foot health is compromised by wearing stiff, tight shoes and spending a lot of our standing and walking time on flat, even surfaces. Now, you could free your feet from their bondage and simply stride off into the woods unshod. However, just like taking a zoo animal and releasing it into the wild, your feet might not be able to completely fend for themselves unless they get some training first. The following are several ideas for re-introducing movement into the bones, nerves, and connective tissues of your lower legs. These exercises can help prepare you for wearing minimal footwear or walking barefoot, or standalone as supplements to your global health journey.
ANKLE AND FOOT ROM
Exploring a joint’s available Range of Motion (ROM) allows you to both assess your current mobility and strengthen the muscles around the joint, promoting stabilization of the area.
TOE MOVES
Your toes should be able to move independently. The toes play important roles in providing stability and balance and are critical parts of efficient walking. If the toes can't do their jobs well, other parts of the body, such as knees and hips, are affected.
MOBILIZATION WITH A BALL
Place or roll your foot on a ball, rock, or other object to gently introduce your feet to the idea that the world is not flat. Not only does this help prepare feet for walking with more minimal footwear or barefoot, but it also frees up the segments in the feet that are needed to provide arch support and stimulates nerve supply. You can treat it as an intense training regimen to rewild your feet, or it can be a delightful self-massage.
CALF STRETCH
In our bodies, everything is connected. One significant continuous line of connection is the fascia on the bottom of the foot, the Achillies tendon and calf muscles, the hamstrings, the ligaments and fascia of the pelvis, the muscles of the spine, and the fascia of the scalp. The bottoms of your feet are connected to the top of your head.
Most of us have what we colloquially call "tight" calves. A lot of this can be related to wearing shoes with elevated heels, sitting for long periods of time, and particular walking gaits. Stretching your calves won't undo days upon days of wearing high-heeled boots or working at your computer, but it can make valuable change. Over time, it can help these tissues learn new ways of relating to other structures above and below the chain.
To do a calf stretch, use a half-cylinder block, a rolled-up blanket, or any object that is low enough that you can keep your heel on the ground. Place the ball of your foot on the block or blanket and step forward as if you were walking. Point both your feet forward. Take care not to lean over or twist your body. Instead, stack your weight over the heel of the stretching leg.
TOP OF THE FOOT STRETCH
This stretch moves the tissues on the top of the foot, which may be especially tight if you often wear flip-flops, clogs, or other shoes that require toe gripping. Stand on one leg, holding onto the wall or furniture if needed for balance. Reach the other leg behind you and rest the top of the toes on the ground. Look behind you to make sure you aren't twisting your foot in or out. If the sensation is too much or your foot starts to cramp, just back off of your stretching foot a bit. You can even sit on the side of a chair and stretch your foot back from there. Conversely, if you want to deepen the sensation, you can play with putting more of your body weight into the stretching foot.
WALK BAREFOOT
A pleasurable experience and a whole-body nourishment in one lovely activity. From strolling on the beach to hanging out at home, anytime you choose to be barefoot instead of wearing shoes, you are giving your feet more opportunity to strengthen their muscles, articulate their joints, and reinforce nerve connections—overall, keeping every part of your feet alive and kicking.
Eventually, you could get to the point where you are spending enough time going barefoot over a variety of terrain that that is enough to maintain your foot strength and dexterity. Many of us, however, will continue to either be required by our occupations or choose to live a lifestyle that keeps us in shoes and on smooth, even terrain much of the time. In that case, restorative exercises like the ones I've shared here can help supplement the everyday movement diet of our feet.
I have purposefully not specified the frequency and duration for these exercises because I don't know you and it's not within my scope to prescribe anything. Use your own judgement about what is appropriate for your unique body, and always feel free to reach out to me or another health care provider with questions.