Activating the intrinsic foot muscles can improve foot posture and reduce excessive pronation in long distance runners. However, it is not a popular exercise in running training programs.
To do this exercise, stand on a single leg in bare feet and swing the non-stance leg right and left 15 times without rest. Repeat this sequence on the other side.
Activating the intrinsic foot muscles
The foot is an important part of the lower body and is involved in every step you take. Keeping your feet strong and stable will improve balance and prevent injuries. The short foot exercise is a great way to strengthen the intrinsic foot muscles. It can also be used to help with flat feet and to increase arch stability. It can be performed barefoot or in socks and should be done regularly. Other foot exercises include squats, deadlifts and lunges.
The short foot exercise (SFE) aims to activate the intrinsic foot muscles by pulling the first metatarsophalangeal joint toward the calcaneus without flexing the toes. It is a relatively new intervention in balance training and has been shown to be effective for reducing flatfoot in a number of studies. A recent meta-analysis compared the SFE to other interventions and found that it was superior for improving foot alignment and stabilizing the ankle.
The SFE is an easy-to-do exercise that can be done anywhere. It requires no equipment, and can be incorporated into daily activities, such as sitting or standing on one leg while brushing teeth or cooking. Incorporating it into your daily routine will not only strengthen the arch, but may also reduce pain from overpronation or plantar fasciitis. Other foot exercises that can be used to stimulate the intrinsic foot muscles include toe splaying, big toe presses and calf swings.
Activating the medial longitudinal arch
Achieving a strong arch through the short foot exercise is key to building the stability needed for dynamic control and power. This exercise has been shown to effectively activate the intrinsic foot muscles that support the arch, and is especially helpful for those with flat feet. In fact, one study found that the short foot exercise (SFE) was more effective than other interventions in restoring a normal foot arch and improving balance and dynamic control.
The simplest way to perform the short foot exercise is to sit down in your bare feet and raise the arch of your foot by pulling the first metatarsophalangeal joint toward the calcaneus without flexing your toes. This is called the short foot posture and can be done by anyone, anywhere, even while sitting in a chair! Once you can achieve this posture, try balancing on two legs at first, then progress to single leg balancing.
For people with more of a collapsed arch or that tend to live on the outside of their foot and turn in, you might need to start by using a wedge under the inside heel and base of the big toe. In addition, you may need to splay out your toes more by pulling them apart. However, don’t overdo it! If you splay out too much, you can cause a stress fracture in your foot.
Activating the flexor digitorum brevis
The short foot exercise is a recently developed foot exercise that activates the intrinsic foot muscles. It has been shown to have greater effectiveness than other interventions, such as foot and ankle dorsiflexion and the great toe tap. The short foot exercise has been shown to increase abductor hallucis and flexor digitorum brevis activation. These two muscle groups are important for the support of the medial longitudinal arch during gait.
The short foot exercise has also been found to be a good exercise for improving foot strength. It can help prevent claw toes and hammer toes, which are characterized by extension of the metatarsophalangeal joint and flexion of the proximal interphalangeal and distal interphalangeal joints. This condition can be caused by weakness in the extensor digitorum brevis and longus muscles as well as other intrinsic foot muscles. The short foot exercise can be done at home and is a good alternative to surgery.
Activating the abductor hallucis
The abductor hallucis is a foot muscle that supports the medial longitudinal arch. This exercise helps strengthen the intrinsic foot muscles, and improve foot alignment and stability. It also increases balance and decreases ankle instability. This exercise is particularly useful for individuals with flat feet, or who are trying to improve their arch support. It can be performed in a variety of settings, including sitting and standing. The short foot exercise involves contracting the intrinsic foot muscles to raise the arch by pulling the first metatarsophalangeal joint towards the calcaneus, without curling your toes. This movement is called “shortening the foot” or “dominating the arch”.
Although this study was small, the results suggest that weight bearing improves abductor hallucis activity. However, it is important to note that this study used surface EMG, which can cause cross talk from other muscles in the foot/ankle area. It would be beneficial to further investigate this with fine wire electrodes, and a larger sample size.
The Brookbush Institute believes that a combination of LLD release techniques, stretching and activation exercises, as well as foot/ankle strength training will increase ankle stability and enhance overall foot function. These strategies may be combined with a self- or manual joint mobilization, as appropriate, to further clear up arthokinematic dysfunction and facilitate carryover from one session to the next.