Prevent deformations like hallux with foot exercises

The secret of the foot

The foot is a small marvel. With its complex structure, it's a prime example of successful evolution: a stable base, elastic shock absorption and powerful push-off, all combined in a very small area. What modern running shoe technologies try to replicate is, in fact, the foot's natural job – and it's built precisely for that purpose.

The foot is both stable and flexible because its structure is twisted in a spiral, much like a towel being wrung out. When the foot is loaded, the wedge-shaped cuneiform bones interlock, cushioning impact exactly when it matters most. This 3D locking mechanism distinguishes the human foot from that of an ape and is the reason humans can walk upright.

The sole of the foot – small area, big impact

With its 26 bones, around 20 joints, 60 muscles and countless ligaments, tendons and fascia, the foot forms the foundation of the body. Thousands of sensors in the sole provide constant feedback, for example about every small pebble inside a shoe. Despite its delicate yet robust anatomy, the foot is often underused or used in a very one-sided way today. The result? Misalignments and pain.

Hallux valgus – when the big toe goes astray

Hallux valgus is the reason for most foot operations, with around one in four people affected. The big toe shifts inwards, putting pressure on the base joint of the toe, which leads to pain.

Flat foot

Alongside hallux valgus, flat foot, also known as fallen arches, or a combination of flat and pronated foot, is one of the most common foot deformities. When the arch collapses, the foot loses its natural cushioning. Many people then instinctively claw their toes into the ground to recreate an arch, but this causes excessive tension in the foot and leads to pain.

While some foot and toe misalignments are genetic, at least as many foot problems are linked to uneven use or unsuitable footwear. Shoes that are too narrow, especially in the forefoot and combined with high heels, prevent the feet from doing their job properly. Whether genetic or acquired, most feet are clearly lacking exercise. This becomes obvious as soon as you start foot training – the feet tire very quickly.

Foot exercises: simple routines to keep your feet in shape

Simple foot exercises strengthen the feet and lower legs. They're useful both when a foot is already deformed or for preventive reasons.

1. Foot circles

Curl the toes downwards in a circular motion, then pull them up again, alternating smoothly.

2. Calf raises

Lift your heels and toes alternately. Variation: Keep the heels together (V position) or the toes together.

3. Spreading the toes

Not easy at first, but it improves with practice: Spread all your toes apart and then draw them together again, alternating.

4. Walking or running barefoot

One of the best forms of training for the feet.

5. Balance training

Training on an unstable surface is excellent for preventing or treating foot misalignments, regardless of the type of foot posture.

How much exercise do feet need?

Foot muscles tire relatively quickly, so even a small amount of training is enough. Ideally, train daily or several times a week.

• 45 seconds to 1 minute per exercise
• 3 sets
  

To achieve lasting results, the exercises need to be done over a longer period. Experts assume that it takes several months to genuinely influence foot posture. Treating foot misalignments requires guidance from a therapist, who can select exercises tailored to the individual's feet.