6-Pack of the Foot
We all know about 6 pack abs, but how many people know about the 6 pack of the foot?
Just like “core” strength in the trunk is crucial for success in being strong and providing a great base for mobility & performance, the foot also has a stabilizing “core” consisting of the short deep intrinsic muscles of the foot. (Figure1) These are muscles that start and end in the foot,, they do not cross the ankle joint like the longer ankle/foot ‘moving muscles’ do.
EXERCISES
Short foot exercise:Engage the muscles in the arches of your foot as you try to slide the big toe toward the heel without letting the toes bend. Hold for 6 seconds, relax and repeat 8-10reps, and complete 2-3sets per day.
Toe spreading exercise: Spread all 5 toes away from each other, then bring them back to resting position. Try to keep the toes in a neutral position.
Great toe extension: Isolate just your big toe and raise it up as your other toes stay rested on the ground.
The long extrinsic muscles start at the fibula and tibia, (basically, the calf or lower leg), and attach in the foot after crossing the ankle joint. (Figure 2) In many cases with foot pain, the extrinsic muscles will help compensate for weak intrinsic foot muscles. This creates an imbalance of forces that affects the foot and how it functions.*
The foot core system, driven by the intrinsic muscles, plays a vital role in maintaining good healthy arches, and a strong stable base for walking, running, dancing, and playing. There are 6 simple exercises you can complete daily to help support the arches of the foot through muscle activation and strengthening.
With any of the exercises described below, if you are having a hard time figuring out the movement pattern, you can use your fingers to help guide the motion until you can do it without assistance from your hand. Exercise should be completed barefoot and completed one foot at a time for maximized focus. Exercises are progressed in the following manner: seated in a chair, standing on both feet, standing on one foot, and lastly by performing them during functional activities like double leg squats, and single leg squats.
2-5 digit extension: While keeping the big toe on the ground, lift the other 4 toes up.
Toe switching: combine the 2 above exercises together as you alternate the big toe raising up, then down, then the little toes raising up and down.
Toe rippling: lift the toes off the ground one at a time until all toes are off the ground. Then return them to the ground one at a time.
These exercises above are a great start to a stronger and healthier foot. If you do not have any painful conditions of the foot, walking barefoot and wearing minimal footwear around the house and in safe-controlled environments may be used as a training tool to strengthen the foot core system. Being barefoot also increases sensory input received from the bottom surface of the foot and can help muscles activate better. As always, if you have a painful lower leg or foot condition or you feel you need more in-depth help in this area, contact Advanced Physical Therapy and let us guide you.
*McKeon PO, Hertel J, Bramble D, Davis I. The foot core system: a new paradigm for understanding intrinsic foot muscle function. Br j Sports Med. 2015: 49(5):290.