Evidence-Based Exercise: Short Foot
Dr. Emily Splichal
When we consider the role of intrinsic foot strength two important functions come to mind:
1. Dissipation of ground reaction forces
2. Support of the medial longitudinal arch
Both of which are key to optimal foot mechanics and lower extremity kinematics!
As the minimalist movement continues to gain momentum, this type of foot wear and training must still be augmented with some foot-specific exercises. Certainly there may be decreased ground reaction forces (GRFs) if we alter our running mechanics or foot strike patterns - but no type of closed chain movement is free of all GRFs!
So what can we do?
We can start by integrating exercises that specifically strengthen our foot intrinsics and create a foundation of proper plantar foot strength.
Various "intrinsic" foot exercises can be found on the internet but unfortunately most are purely anecdotal and have not been "proven" to actually strengthen foot intrinsics.
That is why this month's Evidence-Based Exercise is going to look at one of the best intrinsic foot exercises - short foot! (aka Janda short foot)
A 2011 study by Jung et al looked at the varying muscle activation patterns of short foot and one of the most commonly recommended "intrinsic exercise" toe curls or toe crunches.
Looking specifically at the abductor hallucis muscle, Jung et al. found that EMG muscle activity was significantly greater in the short foot exercise versus the toe curl exercise. When looking at the short foot exercise the muscle activation increased even more when the exercise was performed in a single leg closed chain position.
Why the abductor hallucis muscle?
How the health and wellness professional integrate the short foot exercise?
I use the short foot exercise as an activation exercise in my patients and clients with over-pronation or decreased medial arch. As an activation exercise hold the short foot for 8 seconds and repeat 4 times.
I also use the short foot as an intrinsic exercise for my runners, dancers and those suffering from plantar fasciitis! What's great about this exercise is that it is easy enough to do while doing dishes, washing face etc. Its a great exercise to give to clients and patients as homework!
Reference:
Jung, D et al. A comparison in muscle activity of the abductor hallucis and the medial longitudinal arch angle during toe curl and short foot exercises. Phy Ther in Sport, 2011. 12: 30-35.
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