Most athletes focus on stretching and strengthening their hips, glutes, and core — but often forget about the foundation of the body: the feet.
Weak feet and ankles can contribute to shin splints, knee pain, poor balance, tight calves, and even lower back discomfort. Adding a simple foot-strengthening routine into your weekly training can improve stability, posture, and overall athletic performance.
Here are 8 simple exercises you can do daily. Perform each exercise for 1 minute.
1. Heel Raises
2. Heel-to-Toe Rolls
3. Heel-Toe In & Outs
4. Lateral Rolls with Toe “Piano Keys”
5. Lateral Walks
6. Medial Walks
7. Medial Pulls
8. Lateral Pulls
Using a resistance band, pull outward against resistance to strengthen ankle stability and reduce injury risk.
I also recommend adding toe separators to your routine. Toe separators help restore natural toe alignment, improve circulation, and reduce foot tightness caused by narrow shoes and spikes. Many athletes notice less foot fatigue and better balance after using them consistently.
You can get them for under $5 on Amazon.
Resistance bands are another great tool for strengthening the feet and ankles.
5 resistance bands for under $5 on Amazon.
I provided the links in my highlights.
Healthy feet create a stronger foundation for the entire body. Consistency is key — just 8 minutes a day can make a huge difference over time!
Coach Natalia Price
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Coach Natalia Price, Sports & Fitness Instruction, 14388 S Maplelane Road, Oregon City, OR.
Natalia's achievements:
KU Hall of Fame,
NJCAA Hall of Fame,
Three-time First Team All-American in pole vault,
NCAA indoor national champion and outdoor runner-up in pole vault 2013,
5-time NJCAA national champion and 3-time NJCAA most valued athlete
☀️🏃♀️ Kids Track Summer Program is here with Willamette Striders Track Club! 🏃♂️☀️
Join us Mondays, Tuesdays & Wednesdays from 10:00–11:15 AM, June 15th – August 19th, for a fun and supportive summer of running, jumping, throwing, games, and skill development!
Open to kids ages 8–14 and coached by .b and .binkley_pv. Whether your child is brand new to track or looking to improve their skills, our coaching team is here to support their growth every step of the way. 💪✨
Spots are limited — sign up through the link in bio! 👟
Twilight Relays was a fun competition as usual. Great seeing all of you guys! ✌️
Do you want results?
Just start. Keep going—no matter who’s watching or what they think.
That’s the secret.
Success is built in small, consistent steps. Day by day, rep by rep.
Most people never see the result—not because they couldn’t, but because they quit too soon.
Believe in the process. Stay the course.
And you will get there.
01/18/2026
2026 National Pole Vault Summit was a huge success 🎉
So many PRs, lots of smiles, unforgettable experiences, and nothing but positive vibes.
Way to go, Team Willamette Striders—proud of every single one of you 💪✨
Now I guess I owe Rick a steak dinner 🥩😅
j
Set the goals.
Keep a positive attitude.
Trust the process.
Stay consistent.
The results will come. 💫
These moments along the journey are priceless.
TrackAndField CoachLife ProgressOverPerfection ConsistencyIsKey
It’s really hard to get a smile out of Dillon, but this time he couldn’t stop smiling 😄
PRs make you feel amazing! Let’s keep working toward our goals 💪
pdx
Kaja and Misa are putting in some work and it shows.
Great drill progression for beginner vaulters 👌🙃
✅ Another fun competition in the books at WSTC this past weekend!
Huge thanks to everyone who came out, brought great energy, and performed at such a high level. 🙌🔥
Our next competitions are December 27 & 28 — the perfect chance to measure your progress, sharpen your competition skills, and finish the year strong.
👉 Make sure to RSVP on the event page on my website!
Can’t wait to see you there!
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14388 S Maplelane Road
Oregon City, OR
97045