Why do we need to strengthen our foot muscles?
- Improve strength, control, movement of foot
- Post injury to overcome weakness eg after an ankle sprain
Types of strengthening exercises:
- Static – foot exercises designed to strengthen the feet with minimal movement, good starting point post injury
- Resistance – exercises which involve use of resistance bands (Therabands)
- Dynamic – specific exercises to improve strength of intrinsic muscles within feet
Static exercises
Pull ups:
- Strengthen dorsiflexion (action of pulling foot up at ankle and lifting foot off floor when walking)
- Sit or lie down
- Relax foot into neutral position
- Gently draw foot up into hand resisting the movement
Push downs:
- Strengthen plantarflexion (action of pointing toes down eg push off phase of walking)
- Sit or lie down
- Relax foot into neutral position
- Gently push foot downwards into hand resisting movement
Turn outs:
- Strengthens eversion (action of foot turning out)
- Sit or lie down
- Relax foot into neutral position
- Place one hand along outer border of foot next to little toe
- Gently push foot outward and resist movement
Turn ins:
- Strengthens inversion (action of foot turning in)
- Sit or lie down
- Relax foot into neutral position
- Place one hand along inner border of foot, next to the big toe.
- Hold foot as you try and lift it up into the hand so you feel the muscles clench
(Foot & Ankle Strengthening Exercises, 2017).
These are just some of the exercises your Podiatrist may demonstrate and prescribe to you in the management of your foot and ankle concerns.
If you feel you could benefit in learning these exercises as a preemptive measure or would like to get some advice on strengthening your foot muscles after an injury, please book in to our clinics and chat to our friendly Podiatrists.
You can call us on 8645 9800 or,
References:
Foot & Ankle Strengthening Exercises. (2017). Foot-Pain-Explored.com. Retrieved from: http://www.foot-pain-explored.com/ankle-strengthening-exercises.html
