When we think about athleticism, we often focus on the big players: glutes, quads, core. But what if we told you that your toes and feet—those often-overlooked foundations—hold the key to unlocking better performance, agility, and injury prevention?
Recent research and a growing body of evidence are revealing just how important foot and toe strength is to athletic success.
The Foot as the Foundation
Your feet contain 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. They are engineered for dynamic movement, load distribution, and balance. Yet, most modern footwear restricts natural function, weakening the intrinsic foot muscles—especially those controlling the toes.
A study published in Journal of Foot and Ankle Research (2018) found that increased strength in the flexor hallucis brevis (a muscle that flexes the big toe) was strongly correlated with improved balance and agility—especially in athletes who rely on rapid directional changes like soccer and basketball players [Reference: Ridge et al., 2018].
Toe Strength and Ground Contact
Toes are your levers and brakes during movement. They stabilize the foot during the stance phase and generate push-off force during running and jumping. Weak toe flexors reduce propulsive efficiency.
A 2020 study in the Journal of Sports Sciences showed that toe flexor strength was directly related to sprint performance in male sprinters. Athletes with stronger toes had faster 10-meter sprint times, underscoring the role of foot strength in explosive movements [Reference: Kurihara et al., 2020].
Proprioception, Balance & Injury Prevention
Strong, mobile feet also play a vital role in proprioception—your body's ability to sense position and movement. This sensory feedback helps you maintain balance and avoid injury. In sports, a misstep can mean a sprain, strain, or worse.
A 2017 randomized controlled trial published in Gait & Posture showed that a 12-week foot strengthening program significantly improved balance and reduced the risk of ankle sprains in amateur athletes [Reference: Lynn et al., 2017].
What Weak Feet Cost You
Without adequate foot and toe strength, athletes may over-rely on larger proximal muscles, leading to inefficient movement patterns, increased fatigue, and higher risk of injury upstream—in knees, hips, and lower back.
Consider this: A weak base requires compensation elsewhere. And compensation leads to breakdown.
Reclaiming Foot Function
The good news? You can train your feet like any other part of your body. Progressive foot strengthening programs—including toe spacers, barefoot-style footwear, and exercises like short foot drills or towel scrunches—are proven to:
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Increase vertical jump height
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Enhance dynamic balance
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Improve running economy
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Reduce overuse injuries
ONDAY’s built-in toe spacers help activate toe splay naturally throughout the day, encouraging realignment, muscle recruitment, and a healthier gait—without needing to go barefoot or wear add-ons.
Final Thought
Athletes who ignore their feet are training on shaky ground. True performance begins from the bottom up. Strong feet and toes don’t just support movement—they power it.
Sources:
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Ridge, S. T., et al. (2018). Foot muscle strength and its role in dynamic balance. J Foot Ankle Res.
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Kurihara, T., et al. (2020). Toe flexor strength is associated with sprint performance in male sprinters. J Sports Sci.
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Lynn, S. K., et al. (2017). Effect of foot strengthening exercises on balance and injury risk. Gait & Posture.
