Foot Problems: The Silent Performance Killer

Many of your clients may be dealing with foot issues that they aren't even aware are affecting their performance—problems like plantar fasciitis, bunions, weak feet, hammer toes and Morton’s neuromas.. These may initially seem like minor conditions, but can progressively  hinder performance, lead to compensatory movement patterns, and eventually cause pain or injury in other parts of the body as well as the feet.  As a fitness professional, understanding how foot dysfunction affects movement is crucial to helping your clients move, perform, and feel their best.

Why Foot Health Matters for You and Your Clients

The foot is the foundation of the body during most physical activities, especially when standing, walking, running, or lifting weights. Any dysfunction in the foot can cause a ripple effect that impacts the knees, hips, lower back, and even the upper body. Foot problems are often silent performance killers—they might not cause immediate pain but can affect biomechanics and result in poor performance, limited mobility, and increased injury risk.

Here are a few common foot conditions and how they relate to fitness performance:

1. Plantar Fasciitis (plantar fasciopathy)
   This is one of the most common causes of plantar heel pain, typically characterised by inflammation or degeneration of the plantar fascia, a thick band of connective tissue that runs along the bottom of the foot, from the heel bone (calcaneus) to the base of the toes.. Clients with plantar fasciitis (or plantar fasciopathy)  may struggle with activities that involve standing or walking for prolonged periods, as well as dynamic movements like jumping, running, and even squats or lunges. Without proper treatment, this condition can affect everything from running form to balance and mobility.

2. Bunions (Hallux Valgus)
   A bunion is a bony bump that forms at the base of the big toe, often causing the toe to turn inward. Most people think it is excess bone but it is actually caused from instability at the joint further up the foot ( the 1st tarsometatarsal joint) This can lead to improper weight distribution across the foot, throwing off balance and stability. For clients who practise yoga, Pilates, or engage in weightlifting, bunions can result in poor alignment, difficulty stabilising during single-leg exercises, or compensations that lead to issues up the kinetic chain.

3. Morton’s Neuroma
   Morton’s neuroma involves thickening of the tissue around the nerves between usually the 3rd and 4th toes, often causing sharp pain, tingling, or numbness in the forefoot. It can feel like there is a pebble in your shoe. This can significantly impact balance and weight-bearing activities, making it uncomfortable for clients to engage in exercises like running, jumping, or any motion requiring quick changes of direction.

4. Hammer toes
   Hammer toes are often caused by an imbalance between the long flexors and long extensors of the foot, with weakness in the intrinsic muscles. This will affect the foot’s ability to work as both a rigid lever and a shock absorber and create issues often with the ball of the foot, weakness through the calf and posterior chain, callouses and corns.

How Can You Apply This Knowledge?

As a fitness professional, recognising these foot issues during client assessments can prevent long-term injuries and setbacks. Here’s how you can help your clients:

• Assess Foot Function and Identify Issues Early
  During your initial assessments, look for signs of foot dysfunction. Watch for compensatory movements in the feet and higher up the chain like knees caving inward or outward. Ask clients about any foot pain or discomfort they may be experiencing, even if it seems minor. Have a look at your client’s feet.

• Modify Exercises for Foot Pain
  If your client has plantar fasciitis, bunions, or fallen arches, modify exercises to reduce stress on the affected area. 

• Incorporate Foot-Specific Strengthening Exercises
  Strengthening the intrinsic muscles of the feet, improving arch support, and enhancing ankle mobility are key components of addressing foot issues. Exercises like short foot, calf raises, single-leg balances, and ankle mobilizations can help strengthen weak areas and improve overall function.

• Footwear and Support
  Recommending appropriate footwear can go a long way in helping clients with foot dysfunction. Educate your clients on the importance of proper shoes for their activity—whether they’re runners, weightlifters, or doing Pilates—to provide adequate support and protection for the feet.

How I Can Help You Learn More

In my online course, I provide a comprehensive guide to the foot and foot dysfunction. You’ll learn how out the principles of the foot and how it works and how to adapt exercises for clients with foot pain, and how to implement corrective strategies to prevent future issues. By addressing the foundation of movement—the feet—you’ll be able to help your clients move better, feel better, and ultimately achieve their fitness goals more efficiently.

If you’re interested in learning more, feel free to reach out. Helping your clients care for their feet might just be the key to unlocking their best performance.