Foot & Ankle Strength: Your Base of Power

Strong Feet, Strong Performance: Why the Little Things Matter Most

When I was playing soccer, there were plenty of times when my feet couldn’t handle my cleats. Later, while training for a half marathon, plantar fascia pain set in and completely changed my training program. Looking back, if I had been more proactive about strengthening my feet and paying attention to the “boring” details, I could have saved myself a lot of frustration.

At Pursuit Physical Therapy, we often remind athletes: how you do one thing is how you do everything. If you overlook the little things — like foot strength, mobility, or shoe choice — those small cracks in your foundation eventually show up as bigger problems.

Your feet are your base. Every sprint, jump, squat, and change of direction starts with how well they can support you. Strong, resilient feet don’t just keep you moving—they help protect the rest of your body from injury. Here are three often-overlooked areas of foot care that make all the difference:

1. Choose the Right Footwear

Shoes are the interface between your body and the ground, and they matter more than most athletes realize. Look for:

• A wide toe box so your toes can spread and stabilize properly. Narrow shoes may look sleek, but they crowd your toes, change your gait mechanics, and increase stress at the ankle and knee.
  

• The right amount of cushion to match your foot type. Some athletes need more structure, others less, but either way, your shoes should support your unique mechanics—not fight them.
  

• Activity-specific design. The shoe you wear for lifting shouldn’t be the same as the one you run a half marathon in. Each activity places different demands on your feet, and your footwear should match those demands.
  

Investing in the right footwear is the first step in protecting your feet from chronic stress and injuries. One of our local favorites is Trailhead Running Supply in Flower Mound, TX. Locally owned, they specialize in gait analysis and helping our runners at Pursuit Physical Therapy find the right shoe for them. They have a shoe for everything from walking, to running, to strength training. We love Darren and his team!

2. Don’t Skip Proper Stretching

Mobility at your toes — especially your big toe — is critical for athletic performance. Most sports and strength movements (running, sprinting, squatting, and even lunging) require 40–60 degrees of big toe extension. Without it, your body compensates up the chain, often leading to plantar fascia pain, Achilles issues, or knee problems.

Simple stretches, like gently pulling your big toe into extension or doing calf stretches with your toe propped against a wall, can restore mobility. The key is consistency—just a few minutes a day goes a long way.

3. Build Intrinsic Foot Strength

Your feet aren’t just bones and skin—they’re filled with muscles that stabilize your arch and support movement. Unfortunately, most of us neglect them until pain sets in. Some of the most important muscles to target include:

• Flexor Hallucis Longus (FHL): Supports the big toe during push-off. (If you need help strengthening your big toe specifically, get yourself some toe spacers).

• Peroneus Longus: Helps stabilize the arch and control side-to-side ankle movement.

• Posterior Tibialis: Critical for arch support and preventing over-pronation.

• Flexor Digitorum: Assists the smaller toes and supports balance.

Strengthening these muscles improves shock absorption, balance, and power transfer. Try towel curls with your toes, single-leg balance work, or resisted band exercises for your ankle and toes. These might feel “small,” but they’re the foundation for big performance gains. Want to read more about why foot biomechanics matter? Check it out here.

The Bottom Line

Taking care of your feet may not be glamorous, but it’s often the difference between finishing your season strong or getting sidelined by injury. By dialing in your footwear, maintaining proper mobility, and strengthening the intrinsic muscles of your feet, you’re not just protecting your base—you’re protecting your whole body.

Small things matter. Start at your foundation.

And if you’re needing help with your foot fitness (or any other ailments for that matter…), come and see us at Pursuit Physical Therapy! We’d love to meet you at the clinic and help you to start feeling your best.