Feets of Strength
Katelyn Sander

Feets of Strength

Living Well

As the body ages, the muscles tend to atrophy from the bottom up. That means your feet – your true strength base, the way you get around and connect with the earth – are one of the first things to go.

And wearing shoes doesn’t help.

Can you imagine wearing a corset every day? Or a shoulder brace? Some of us have to wear a knee brace for specific activities – but typically the goal with any brace is to ultimately rely on it less and less – as the joints, muscles, and bones gets stronger. In fact, wearing the brace less and less ensures the joint and surrounding tissues adapt and become more resilient.

We jam our feet into shoes every day. For pretty much all activities. Imagine wearing a structured, “fingerless” sock on your hands for most of your waking time. What would happen to your fingers? The natural ability of your amazing opposable thumbs?

Walking, hiking, running – all these exercises strengthen your feet. And many of you are partaking in these activities which is great. And, if you’re doing them wearing shoes – particularly shoes with good ankle support, arch stability, or cushioning – you are missing an important opportunity… (please keep reading. I’m NOT suggesting you throw away any of your shoes!)

Being active without structured shoes strengths your feet. It allows your toes to spread and connect with the ground – which ultimately gives you a larger active base of support. You’re more centered. Better balanced. It challenges your natural arch – be it high or flat – so that it better absorbs shock. Your ankles flex and react much more. And who wouldn’t benefit from stronger ankles? When your foot lands without a shoe on, your body has to learn how to moderate the impact. It figures out how to do this – progressively, given time – with literally a million different strategies including – but far from limited to – how to stack your spine properly and brace your pelvis to soften each blow.

I’m not suggesting everyone run out (pun intended) and start doing all their activities with bare feet or minimal shoes. Absolutely NOT. Gaining strength in a safe, effective manner requires systematic, progressive overload and adaptation. So, if you’ve been running with a cushioned shoe, completely changing to a barefoot runner is going to make you at best very sore and at worst very injured.

Instead I highly recommend the following: start performing some of your indoor training in bare feet or socks. Your mobility work. Your bodyweight and resistance band training routines. Your planks, your pushups, and – especially – your squats and single leg strength work.

The feats of our feet: Up to 56 bones, 68 muscles, and 66 joints. These complex, amazing structures were built to adapt. To anchor and hold us up; keep us centered, connected, and strong.

Inspiration of the Day

“Forget not that the earth delights to feel your bare feet and the winds long to play with your hair.” – Khalil Gibran, The Prophet


Live Workout of the Day

Today is going to be a great day because we’ve got our THREE regular live workouts for you to join!


Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 812 2541 6617
Password: 013104


Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 11:00am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 862 7308 7908
Password: 263088


This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength. No equipment necessary, you’ll just need your body weight!

Join Gavin today at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 842 2984 9491
Password: 510345


Click here to view this week’s schedule.

To learn more about our virtual live workouts, please reach out to Lauren directly.

Trainer Moves of the Day

It really as simple as taking your shoes and socks off before you start your mobility or strength work.  But in case you need any inspiration, Meg takes you through a few simple examples.

For questions about today’s Trainer Moves, you can connect directly with Meg here.


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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