PT Personal Trainers

Do you know your feet?

Have you ever stopped to truly look at your feet? I would risk to say that perhaps you never looked at the shape and functionality of your own feet.


The feet are a very complex structure because they are our functional base by the 1st contact with the earth and also plays a very important sensory role that provides us information for the maintenance of the posture and for movement.

Foot  Dysfunctions (pronated or supinated for example) may be the source of postural dysfunctions and consequently injury to upper body levels. We should take a global approach on the body and not see it only as a set of individual structures.

In order to understand how the foot influences other structures even if distant from it, let’s look at a study that was carried out in 2002, in which short foot training was applied (type of training focusing on the intrinsic musculature that forms the arch of the foot). The researchers found that after only 7 days of daily training there was a 200% increase in the speed of contraction of the Gluteus maximus and medius.

When we analyze the gait cycle, 80% occurs only on one foot, so it is crucial for good posture and efficiency during walking that the foot stays functional and able to withstand impact forces. The foot along with the Achilles tendon  will storage elastic energy that when released will allow us to walk or run.

The feet are structures that need to be trained in order to ensure the desired body alignment and efficiency in our movements.




1. Start by taking off your shoes and socks. Focus your attention on the next 3 points of the foot: big finger and its base, base of the little finger and heel. It is important to keep this tripod always on the floor
2. Press the big toe against the floor keeping the remaining toes apart, in contact with the ground and active but not bend or flexed.
3. Try to raise the arch of the foot and hold it for series of 10 seconds


When you begin to master the technique apply it to more integrated exercises such as Squats or Lunges and you will see the difference in hip stability.

In the process of training we should not neglect any part of our body, train your body in a global way and fight the dysfunctions and pains with our help. Train with who knows, train with Personal Trainers.

Francisco Barbosa text