Short Foot
Short Foot Exercise
The short foot exercise is a targeted movement designed to strengthen the intrinsic muscles of the foot, improve arch stability, and enhance overall foot function. This exercise focuses on activating the small muscles within the foot that support the arch, contributing to better balance, posture, and injury prevention. It is particularly beneficial for individuals with flat feet, plantar fasciitis, or those looking to improve their foot strength and stability.
In the short foot exercise, the goal is to create a “shortening” of the foot by lifting the arch without curling the toes. This subtle yet powerful movement helps to engage the muscles responsible for maintaining a healthy arch, promoting better alignment and support throughout the foot and lower body.
Incorporating the short foot exercise into your daily routine can help strengthen the muscles that support the arch, improve balance and proprioception, and reduce the risk of common foot-related issues such as plantar fasciitis and overpronation. This exercise is simple and can be performed anywhere, making it an accessible addition to your foot care and strengthening regimen. Regular practice of the short foot exercise will promote stronger, more resilient feet, better alignment, and improved overall lower body mechanics.
Equipment Needed
- Open floor
- Chair (optional)
Instructions:
- Standing or seated align your lower leg so that your shin is vertical and your knee is directly above your ankle
- Without gripping the floor with your toes slide the ball of the foot along the floor towards your heel
- Hold for a 3+ count and return to the starting position
- Repeat for the prescribed amount of repetitions
Common Error
Allowing the base of your big toe to come off of the ground. As you attempt to draw the ball of your foot towards your heel it is tempting to rock your foot to the outside and lift the base of the big toe. It may be necessary at first but be aware and try to not let it happen.
Progressions / Regressions:
If this is too challenging:
- Try using a lacrosse ball to release the bottom of your foot (plantar release) and retry the exercise
If you want more of a challenge:
- Hold for a longer count, building up to 10 seconds