When’s the last time you gave your feet some love? They’re supporting you every step of every workout—but if they don’t get proper care, you might start to notice pain or discomfort that could set you on the sidelines. We checked in with Peloton instructor Jess Sims for her tips on how to keep your feet happy and healthy.
Why is it important to take care of your feet?
JS: “I know I'm stating the obvious, but our feet are what we stand on all the time, and they take us from one place to the next! Also, pain tends to come from above and below the source, so when you think about ankle and/or knee pain, it could start at the foot.”
With foot health being so essential, why do so many forget about their feet?
JS: “We tend to foam roll and take care of our larger muscle groups such as the quads, hamstrings and glutes because they feel sore. Your feet might not ‘feel’ sore, but that doesn't mean that they should be neglected.”
How do you care for your feet on recovery days?
JS: “I love two things: rolling my foot over a lacrosse ball around the arch and toe box area, and toe yoga! Toe yoga is harder than it sounds. First, stand up and press all 10 toes into the ground, then lift up just your big toes. Repeat the first part, then lift up just your smaller toes. It’s extremely humbling, but the more you do it, the easier it becomes.”
What role do the right shoes—and shoe store—play in keeping your feet healthy?
JS: “Go to that shoe store! I get asked all the time what shoes to wear, but it's really, really important to go to a real shoe store with a knowledgeable team that can help you find the right shoe for you.
When you're running, you'll potentially want a little cushion because of the high-impact nature of the sport. Then, based on your foot pronation (over, under or neutral), you'll want to choose a shoe that provides stability or neutrality. It's great to try shoes on, run with them in the store if you can or do some squats and single leg deadlifts to feel the stability.
For floorwork, you'll want a flat, stable shoe with a wide toe box so that you can wiggle your toes and grip the floor through your socks and sneakers. I love doing bodyweight floorwork barefoot, because it's good to separate the toes and actually feel them digging into the mat, the floor and the ground beneath you.”
