Exploring Foot Function and Adaptation with Dr. Peter Martone

Dr. Peter Martone explains foot strength’s crucial role in health

I had a fascinating conversation with Dr. Peter Martone on an episode of Power Athlete Radio, where we dug into a critical yet often overlooked issue: the rampant problem of muscular atrophy in today's society, specifically focusing on foot strength. Dr. Martone shed light on how essential strong, functional feet are to health and athletic performance, something that most people don’t even think about.

One of the key takeaways from our talk was this simple fact: 99.9% of our interaction with the Earth happens through our feet. Think about that. Our feet are the foundation for nearly everything we do, from walking to sprinting, jumping to lifting. Every movement starts from the ground up, and if your feet are weak, it affects everything else—your stability, balance, mobility, and even injury risk. In essence, weak feet mean a compromised kinetic chain, which is a big problem for both athletes and regular folks alike.

Dr. Martone made it clear that strong feet are critical for optimal human function. If your feet are weak, it sets off a cascade of issues. Bad foot mechanics lead to compensations in your ankles, knees, hips, and even lower back. Over time, this causes pain, dysfunction, and a decline in athletic performance. For athletes, this could be the difference between staying on the field or sitting out with an injury.

So, why are weak feet so common today? Dr. Martone pointed out that our lifestyle is largely to blame. We spend too much time sitting, and when we do get up and move, we’re often wearing cushioned shoes that do all the work for us. These shoes provide artificial support, robbing our feet of the natural stimulus they need to stay strong. It’s a bit like putting your foot in a cast—after a while, that limb loses strength and function. The same thing is happening to our feet due to inactivity and footwear that does too much.

Dr. Martone and I agreed that regular movement, especially barefoot movement, is crucial for maintaining musculoskeletal health. Our feet are an intricate system with 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments, all designed to work together. When we neglect our feet, we lose the ability to perform basic movements with proper mechanics, leading to imbalances and injuries.

From an athletic standpoint, having strong feet is a game changer. Whether you’re on the football field, running track, or on the mat grappling, your ability to generate force and move efficiently starts with your feet. Athletes with strong, mobile feet can accelerate faster, change direction with ease, and handle higher loads. On the flip side, those with weak feet often struggle with balance, slower reaction times, and a higher risk of injury.

The good news is that building foot strength doesn’t have to be complicated. Dr. Martone emphasized that simple exercises like toe curls, arch strengthening, and spending time barefoot can make a huge difference. By incorporating these exercises into your daily routine, you’ll improve your balance, posture, and athletic performance while reducing your risk of injury.

The importance of staying mobile and maintaining foot strength cannot be overstated. Dr. Martone and I are both advocates of moving toward a barefoot-friendly lifestyle and a more holistic approach to health and performance. If we can recognize the damage our sedentary lives and cushioned footwear are doing to our feet, we can start making small changes that will have a profound impact on our overall well-being.