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Look out your best socks – because today is foot day!
Whether you’re hitting a strength or a conditioning session, it’s time we all started making every day a foot day.
I say this with the voice of experience. I’ve broken both my ankle and my foot in separate incidents, and during recovery, I was introduced to two concepts I had never considered before in my training: proprioception and foot strength.
What Is Proprioception?
Proprioception is your body’s ability to sense where it is in space—your internal GPS. It helps you maintain balance, coordinate movement, and respond quickly to changes in terrain or motion. When you train your proprioception, you fine-tune this system, strengthening stabilizing muscles and reducing your risk of ankle rolls, trips, or falls.
Why Foot Strength Matters
Your feet are marvels of natural engineering—each one contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. They are your base of support in nearly every movement you make, from walking and running to jumping and squatting. Strengthening your feet means improving the way you move and perform—not just avoiding injury, but increasing power and efficiency.
So, when’s the next proprioceptive foot strengthing class, I hear you ask?
Let’s start by exploring how proprioception and foot strength benefit some of our passions at FLY: weightlifting, running, and cycling.
The Benefits of Proprioception
- Weightlifting
In weightlifting, proprioception is crucial for maintaining form and executing lifts safely. Proprioceptors in your muscles, tendons, and joints provide real-time feedback, helping you make micro-adjustments to posture and technique. This not only optimizes performance but reduces the risk of injury.
“Proprioceptive training can enhance muscle activation, joint stability, and overall strength.”
Training Weightlifting
The Barefoot Advantage in Compound Lifts
Performing compound lifts (like squats, deadlifts, and lunges) barefoot (with socks on please!)—can further boost the benefits of foot strength and proprioception:
• Better Ground Contact: Without the interference of cushioned soles, your feet can feel and grip the floor more effectively, leading to greater control and force production.
• Enhanced Balance and Muscle Activation: Barefoot lifting activates more stabilizing muscles in your feet and ankles, improving your posture and joint alignment.
• Improved Ankle Mobility: Going barefoot allows your ankle joint to move through a fuller, more natural range of motion, essential for deep squats and lunges.
• More Efficient Power Transfer: Less material between your foot and the ground means reduced energy loss and more direct force application—especially helpful in the concentric (pushing) phase of a lift.
“Barefoot training improves proprioception, balance, and muscle engagement, especially during functional, compound movements.”
— Strength & Conditioning Journal, NSCA
Safety first—start with bodyweight or lighter lifts to build up strength before going barefoot under heavy loads, and make sure your training surface is clean and secure. - Running
For runners, proprioception means better control, especially on uneven terrain. It allows for instinctive adjustments in stride and foot placement, reducing falls and increasing efficiency. Improved proprioception has been shown to boost balance, speed, and reaction time.
“Better proprioception leads to more efficient running mechanics.”
Marathon Handbook - Cycling
Cycling may seem like a fixed-path activity, but it requires subtle coordination—especially when handling turns or shifting terrain. Proprioception helps cyclists maintain posture and adjust smoothly to the bike’s movements. While research in cycling is limited, the same principles from other sports apply.
How to Train Proprioception
You don’t need fancy equipment—just simple, consistent practice. Try these exercises:
• Single-leg balances (with eyes open or closed)
• Balance board
• Barefoot training on safe, varied surfaces
More exercises: ASICS Guide to Proprioception
The Role of Foot Strength for Performance Weightlifting
As mentioned above, strong feet are critical in weightlifting. They create a solid base to push from, improve your balance and stability, and when paired with barefoot training, amplify proprioceptive feedback for safer, stronger lifts.
Running
Weak foot muscles often lead to inefficient running mechanics and injuries like plantar fasciitis or shin splints. Strengthening the intrinsic foot muscles enhances running economy—meaning you use less energy to go farther, faster.
https://www.sciencedirect.com/science/article/abs/pii/S1466853X19304687
Cycling
Strong feet contribute to more powerful and efficient pedal strokes. They also support better posture on the bike and help prevent foot pain or overuse injuries during long rides.
11 Foot Strengthening Exercises to Try
• Toe Raises – Strengthen toes, arches, and ankles.
• Heel Raises (Calf Raises) – Build ankle strength and stability.
• Toe Scrunches – Improve arch strength using a towel.
https://m.youtube.com/watch?v=FOa6cvxZsi4
• Arch Lifts (Short Foot Exercise) – Activate deep foot muscles.
https://m.youtube.com/watch?v=E6BcHr9iNP4
• Ankle Circles – Improve ankle mobility.
• Toe Walking – Strengthen toes, arches, and calves.
• Heel Walking – Strengthen shin muscles and improve balance.
• Resistance Band Work – Strengthen foot and ankle from all angles.
https://m.youtube.com/watch?v=dcH44rEnGe0
• Barefoot Walking – Increase sensory input and foot strength.
• Single-Leg Balances – Improve foot muscle control and proprioception.
• Balance on Unstable Surfaces – Challenge stability using pads, cushions, or BOSU balls.
To conclude
Don’t underestimate the power beneath you—your feet are the unsung heroes of every workout. From lifting more, to running faster, to cycling smoother, investing in foot strength and proprioception pays off across the board. Futureproof your feet!
And when you take your shoes off in the gym, please have your good socks on!
Other sources
Jay Dicharry podcasts
Gary Ward podcasts
