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Sports Medicine: Five Strengthening Exercises for the Foot and Ankle
By Dr. Lee Firestone
January/February 2011
For the Washington Running Report
It is winter and you are planning how to approach your new training year. A good place to start is strengthening exercises and no better place to begin than with the foot and ankle.
Your feet are your connection to the earth. They are the foundation of your body, providing shock absorption, balance, and propulsion. Strong feet reduce injury and lessen the need for more structured shoes and orthotics. In turn, a strong foundation will have a positive effect on posture, as well as knee and hip function.
Did you know that arches are supported by more than 100 ligaments, tendons and muscles? Muscles that arise and end in the foot are known as intrinsic muscles. On the other hand, your extrinsic muscles begin in the legs, transforming themselves into tendons as they cross the ankles, finally ending on bones in the feet.
Maybe you had the unfortunate experience of being plagued with plantar fasciitis or shin splints last year. Often these injuries arise in part due to weakness of the muscles controlling or supporting the foot and ankle. Below are my five favorite foot and ankle strengthening exercises. Try to sneak these in once or twice a day.
Arch Lift (intrinsic muscles)
The intrinsic muscles are often weak because they have become dependent on our supportive shoes and orthotics. This puts a greater strain on the joints and ligaments of the foot, including the plantar fascia.
1. While sitting in a chair, align your foot so it is pointing straight forward.
2. Count to five while pulling the ball of your foot and heel toward each other, lifting the arches.
3. If helpful, imagine someone slowly inflating a balloon under your arch.
4. Release and perform 10 times on each foot.
5. If you are having trouble with this exercise, try placing a towel on the ground. Try to scrunch the towel back towards your arch using your toes and ball of the foot.
The Tibialis Muscles
The next two exercises involve the tibialis anterior and tibialis posterior. These are extrinsic muscles, which arise on the tibia (shinbone). Overuse of these extrinsic muscles can cause inflammation of the shinbone, and the dreaded shin splint.
Heel Walking (tibialis anterior and other ankle extenders)
The tibialis anterior tendon arises along the anterior (front) of the shinbone. The tibialis anterior and other ankle extenders (dorsiflexors) are the decelerators of the ankle during running, especially downhill running.
1. Stand on your heels with your toes in an upright position and hands behind your back.
2. Do not allow the balls of your feet to touch the ground.
3. Walk 50 feet taking short steps.
4. Repeat 10 times.
5. Repeat this with your toes pointed inwards at a 30-degree angle.
6. Repeat again with your toes pointed outwards at a 30-degree angle.
Resistance band inversion (Tibialis Posterior)
The tibialis posterior tendon begins posterior to (behind) the shinbone. Its function is to invert and help support the inside arch of the foot. Inversion refers to the inward rotation of the foot toward the midline of the body. Weakness of this tendon can lead to excessive pronation (flattening) of the foot.
A resistance band is a versatile, inexpensive latex band that can be used for a number of resistance exercises. They can be purchased at most sporting good stores and pharmacies.
1. While sitting, wrap a resistance band around the inside your foot.
2. Attach the end to something sturdy, such as a table leg.
3. Slowly invert your foot against the resistance of the band over two or three seconds.
4. This motion ends with the sole of the foot turning inward, toward the other foot.
5. Slowly return to the original position over two or three seconds.
6. Repeat 10 times on each side.
Resistance band eversion (Peroneals)
The peroneal tendons are the everters of the foot. Eversion refers to the outward rotation of the foot away from the midline of the body. Strengthening of the peroneal tendons is important for anyone who has a history of ankle sprains.
1. While sitting, wrap a resistance band around the outside your foot.
2. Attach the ends of it to something sturdy, such as a table leg.
3. Slowly evert your foot against the resistance of the band over two or three seconds.
4. This motion ends with the sole of the foot turning outward, away from the other foot.
5. Slowly return to the original position over two or three seconds.
6. Repeat 10 times on each side.
Ankle Drops (calf muscles)
The gastrocnemius and soleus muscles are our calf muscles. They become the Achilles tendon (the mother of all tendons) as they cross the ankle. This exercise is an effective way to strengthen the calf muscles while safely stretching them at the same time. Ankle drops are also a great way to prevent Achilles tendonitis.
1. Stand with the balls of your feet on a step with both heels hanging over the edge.
2. Balance yourself by lightly touching a wall or railing with your fingertips.
3. While counting to five, slowly lift your heels as far as you can while keeping the balls of your feet on the stairs.
4. Hold this position for five seconds.
5. While counting to five, slowly allow your heels to drop below the level of the step.
6. Repeat this 10 times.
7. Repeat this with your toes pointed inwards at a 30-degree angle.
8. Repeat again with your toes pointed outwards at a 30-degree angle.
Dr. Lee Firestone practices in Chevy Chase, MD and Washington, DC. He was recognized by Washingtonian Magazine as a top Sports Medicine Podiatrist in the DC area. He is an active member of the Montgomery County Road Runners Club and ran the 2010 Boston Marathon in 3:04:05.
For more information: www.dcfootandankle.com or 202-223-4616 or 301-913-5225.