When you head to the gym, you are likely focused on the muscles you can see in the mirror, such as your biceps, shoulders, or quads. But did you know you’re indirectly hitting your feet and ankles? By understanding how certain exercises impact your feet, you can leverage your routine to prevent chronic foot pain and injury. Below, we at Podiatry Center of New Jersey explain the many reasons going to the gym supports your foundation.

Resistance Training

When you engage in resistance training, specifically exercises like calf raises or lunges, you are directly strengthening the muscles that support your arches and your Achilles tendon.

Stronger calves act as a powerful pulley system for your feet and take the pressure off your heel. This is one of the best ways you can prevent conditions like plantar fasciitis.

When your supporting muscles are robust, they take the brunt of the impact during your daily walk or run, meaning your connective tissues do not have to work nearly as hard to keep you stable.

Ankle Mobility

One of the biggest benefits of a consistent gym routine is the improvement of your range of motion. Many foot problems, including bunions and midfoot pain, actually start with stiff ankles. If your ankles cannot flex properly while you are walking or climbing stairs, your feet must overcompensate by flattening out or twisting at an awkward angle.

But exercises like deep squats, ankle stretches, and even using the rowing machine force your ankles to move through their full range of motion.

This increased mobility helps your joints flow smoothly, and your feet strike the ground in a neutral, healthy position.

Balance

Using tools like a balance board or simply performing single-leg deadlifts forces the muscles in your feet to fire rapidly to keep you from toppling over.

When you have high levels of foot stability and balance, you are much less likely to suffer a sprain if you accidentally step on an uneven sidewalk or a patch of ice. Your brain becomes better at communicating with your feet and allows them to make split-second micro-adjustments that keep you upright and injury-free.

Bone Density

Just like your muscles, your bones become stronger when they are put under controlled stress. Regular lifting and moderate-impact cardio encourage your bones to stay dense and healthy, which is a major factor in preventing stress fractures as you age.

Plus, by staying active and managing your overall body weight, you are reducing the load on your feet… and a lighter weight means stronger arches, and therefore a stronger overall body.

If you have more questions about foot care or want to address specific concerns, don’t hesitate to reach out to the expert team at Podiatry Center of New Jersey! Give us a call at (973) 925-4111 or make an appointment online.