The foot is a complex structure that plays a critical role in athletic performance. It consists of multiple bones, joints, ligaments, and muscles that work together to provide stability, flexibility, and strength. The intrinsic foot muscles (IFM) are particularly important as they act as local stabilizers of the foot, supporting the medial longitudinal arch and controlling pronation during dynamic movements like running and sprinting[1].
Foot strength is essential for generating and maintaining high running velocities. During the stance phase of running, the IFM lengthen eccentrically before shortening at the propulsion phase, aiding in the transfer of forces efficiently to the ground. This process is crucial for the foot to act as a rigid lever, facilitating propulsive forces at push-off[1]. Studies have shown that foot strength accounts for significant variations in force production during sprinting and cutting movements, highlighting its importance in horizontally oriented explosive movements[2].
Source: [4]
Enhancing Performance Through Foot Strength
Foot strengthening exercises are designed to improve the strength and functionality of the IFM and other foot muscles. These exercises include the "short foot exercise," doming, toe curls, and dynamic exercises like hopping and barefoot running[1]. Preliminary research indicates that foot strength contributes to 33% of the variation in vertical net impulse and 45% of total force production during the acceleration phase of sprinting. Additionally, during anticipated cutting at 90°, foot strength accounts for 25-30% of the variation in force production[2].
The Role of Mobility
Foot and ankle mobility are equally important for athletic performance. Mobility refers to the ability of a joint to move through its full range of motion. Good mobility in the foot and ankle joints allows for better shock absorption, flexibility, and stability, which are crucial for movements like running, jumping, and changing direction[3]. Exercises to improve mobility include toe splaying, big toe activation, and calf raises with ball hold, which help increase the flexibility and strength of the foot muscles and tendons[5].
Injury Prevention
Strengthening and mobilizing the foot not only enhance performance but also play a vital role in injury prevention. Overuse injuries such as medial tibial stress syndrome and Achilles tendinopathy are often linked to deficits in active foot stabilization and control of the medial arch. Strengthening the foot muscles can help mitigate these risks by providing better support and reducing tissue stress during dynamic activities[1].
Conclusion
Foot strength and mobility are fundamental components of athletic performance. By focusing on strengthening the intrinsic foot muscles and improving joint mobility, athletes can enhance their ability to generate and absorb forces, thereby improving their overall performance. Moreover, these practices are essential for preventing injuries and ensuring long-term athletic health. Integrating foot-specific exercises into training programs can provide athletes with the necessary tools to excel in their respective sports.Citations:
[1] https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2019.00046/full
[2] https://www.sportsmith.co/articles/training-the-foot-to-improve-performance/
[3] https://www.orthovirginia.com/blog/foot-and-ankle-exercises-for-athletes/
[4] https://www.sportsmith.co/articles/training-the-foot-ankle-for-maximum-athletic-performance/
[5] https://www.outsideonline.com/health/training-performance/9-exercises-feet-strength-and-mobility/