The Benefits of Exercising Your Intrinsic Foot Muscles.
There are 20 intrinsic muscles in each foot. These muscles are contained within the foot itself as opposed to the extrinsic muscles which originate outside the foot. The intrinsic muscles may be small, but they are responsible for stability and contribute significantly to our balance when on our feet.
They help maintain the arch of the foot and aid in the distribution of force and postural control during gait. Impaired intrinsic foot muscles have been linked to several foot conditions, such as bunions, digital deformities, plantar fasciitis, pes planus feet and lateral ankle sprains. For example, lesser toe clawing is caused by a muscular imbalance, where the flexor muscles are tight and the extensor muscles are weak. Also importantly, weak intrinsic muscle strength has been linked to a risk of falls due to the role they play in balance.
Evidence has shown that certain foot muscle exercises help activate specific intrinsic muscles, such as the short foot exercise (activates quadratus plantae and abductor digiti minimi) and toe spreader exercise (activates interossei and lumbricals). Other intrinsic muscle exercises include towel pick-up, toe lifts and ankle inversions, and eversion with toe extensions. Many of these exercises can be done while seated and are suitable for the elderly or injured.
Gooding TM, Feger MA, Hart JM, Hertel J. Intrinsic Foot Muscle Activation During Specific Exercises: A T2 Time Magnetic Resonance Imaging Study. J Athl Train. 2016 Aug;51(8):644-650. doi: 10.4085/1062-6050-51.10.07. Epub 2016 Oct 3. PMID: 27690528; PMCID: PMC5094843.
Intrinsic foot muscles contribute to elastic energy storage and return in the human foot. Luke A. Kelly, Dominic J. Farris, Andrew G. Cresswell, and Glen A. Lichtwark; Journal of Applied Physiology 2019 126:1, 231-238
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