Importance of the Foot

• The foot plays a pivotal role in activities such as walking, running, and jumping.
• Focus on exercises to improve:
  • Range of motion
  • Control
  • Strength of muscles around feet and ankles

Basic Foot and Ankle Anatomy

• Muscle Groups:
  1. Tricep surae: Calf muscles
  2. Extrinsic foot muscles: Originate outside the foot, insert in the foot (e.g., extensor halis longus)
  3. Intrinsic foot muscles: Originate and insert within the foot (e.g., abductor halis)
• Function:
  • Assist with standing and walking balance
  • Provide structural stability to the medial longitudinal arch

Foot Arches

• Medial Longitudinal Arch: Runs along the inside of the foot
• Lateral Arch: Located on the outside
• Transverse Arch: Runs across the foot side to side
• Arches work together to distribute weight, absorb shock, and allow dynamic movements

Foot Exercises

1. Active Toe Flexion/Extension

   • Curl and extend toes
   • Variations include towel curls and using a small ball
   • Toe yoga: Lift big toe while keeping other toes grounded, and vice versa

2. Active Toe Adduction/Abduction

   • Use a towel or pen for feedback during adduction
   • "Toe spread out" exercise for abduction

3. Short Foot Exercise

   • Shorten the arch by bringing the base of the big toe towards the heel
   • Progress from sitting to standing, and include in exercises like squats

4. Resisted Big Toe Flexion

   • Use a resistance band
   • Perform in non-weight bearing or standing positions

5. Isometric Big Toe Flexion

   • Use inclined surfaces for optimal force production
   • Incorporate external loads for progression

6. Foot Bridge

   • Progression from the short foot exercise
   • Use elevated surfaces, progress to single leg and add weights

Additional Exercise Categories

1. Strength

   • Heel raises: Two legs to single leg, flat to inclined surfaces
   • Ankle dorsiflexion, inversion, and adduction

2. Balance and Proprioception

   • Static balance: One leg, eyes closed, unstable surfaces
   • Dynamic balance: Object reaching, add proprioceptive challenges

3. Other Lower Body Exercises

   • Integrate short foot position
   • Single leg deadlifts, step downs, lunges

Plyometrics

• Include horizontal components for ankle involvement
• Exercises:
  • Rebound jumps
  • Penguin marches
  • Vertical and horizontal jumps

Mobility Drills

• Toe Flexion/Extension: Manual curling, standing curls, split stances
• Ankle Mobility: Dorsiflexion and plantar flexion variations

Barefoot vs. Shoes

• Training barefoot can increase difficulty in balance exercises
• Consider comfort, pain levels, and environment for shoe choice

Training Scenarios

1. Rehab: Post-injury or surgery recovery

   • Lower intensity exercises

2. Performance: Athletic training

   • Higher intensity exercises

3. Personal Goals: Specific foot-related targets

   • Structured plan with foot-specific drills

Minimalist Shoes

• Evidence suggests they can strengthen foot muscles when worn during activities
• 2019 review shows increase in muscle size with minimalist footwear
• Personal comfort and preference are important considerations

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