How often do you strengthen your feet? Often, our attention is focused on strengthening the hips and pelvis. But did you know that your feet play a vital role in your overall movement and stability? The foot alone is thought to contribute up to 17% of the energy required to power push-off during walking and running (Kelly et al., 2019). Strengthening the intrinsic muscles of the foot can significantly improve balance, power production, and energy efficiency.
The intrinsic foot muscles, including the Abductor Hallucis, Flexor Digitorum Brevis, Quadratus Plantae, Abductor Digiti Minimi, and Lumbricals, are responsible for stabilising the arch of the foot and providing a stiff, rigid lever for efficient push-off. Without sufficient strength in these muscles, we lose both power during push-off and the ability to control deformation of the longitudinal arch, increasing the compensatory power required from the hip muscles (Kelly et al., 2014).
- Intrinsic plantar foot muscles. Credit: McKeon et al., 2014
Clinical Relevance of Foot Intrinsic Muscles
Weakness in the intrinsic muscles of the foot can lead to various clinical conditions. Plantar fasciitis, for instance, is a common injury that affects many runners and often presents as heel pain that worsens after periods of rest or after intense physical activity. This condition usually responds well to conservative treatments such as rest, stretching, and non-steroidal anti-inflammatories.
Morton’s neuroma is another issue related to the intrinsic foot muscles. This condition involves enlargement of the common plantar nerve, typically between the third and fourth toes, leading to sharp or dull pain that worsens with walking or wearing tight shoes. Treatment options for Morton’s neuroma include non-steroidal anti-inflammatory injections and, in severe cases, surgical removal.
Medial plantar nerve entrapment is yet another potential issue. This condition occurs when the medial plantar nerve becomes compressed as it passes deep to the Abductor Hallucis muscle, causing aching, numbness, and paraesthesia along the medial side of the sole. This can occur during repetitive eversion of the foot, such as in sports like gymnastics.
Exercises to Strengthen Foot Intrinsic Muscles
Strengthening the intrinsic muscles of the foot is important not just for runners, but for anyone looking to improve foot function and prevent injuries. Here are some exercises that specifically target these muscles (Gooding et al., 2016):
- Toe Spread and Press: Place your foot flat on the ground and actively spread your toes apart, then press them into the floor without curling them. This helps activate the Abductor Hallucis and Lumbricals.
- Arch Doming: While standing or sitting, shorten the length of your foot by raising the arch without curling your toes. This exercise targets the Flexor Digitorum Brevis and helps stabilise the arch.
- Toe Curls with a Towel: Place a small towel on the floor and use your toes to scrunch it towards you. This strengthens the Flexor Digitorum Brevis and other intrinsic muscles.
Spending time strengthening these foot muscles will not only improve balance and power production but also increase energy efficiency during walking and running.
If you’re experiencing foot pain or simply want to ensure your feet are functioning at their best, book online or contact us at Saunders Physiotherapy.
References
- Farris, Dominic & Kelly, Luke & Cresswell, Andrew & Lichtwark, Glen. (2019). The functional importance of human foot muscles for bipedal locomotion. Proceedings of the National Academy of Sciences. 116. 201812820. 10.1073/pnas.1812820116.
- Gooding, T. M., Feger, M. A., Hart, J. M., & Hertel, J. (2016). Intrinsic Foot Muscle Activation During Specific Exercises: A T2 Time Magnetic Resonance Imaging Study. Journal of athletic training, 51(8), 644–650. https://doi.org/10.4085/1062-6050-51.10.07
- Kelly LA, Cresswell AG, Racinais S, Whiteley R, Lichtwark G. Intrinsic foot muscles have the capacity to control deformation of the longitudinal arch. Journal of the Royal Society, Interface. 2014 Apr;11(93):20131188. DOI: 10.1098/rsif.2013.1188
Why this matters for runners
Runners load the foot intrinsics with every stride — these small muscles are the first line of defence against arch collapse, excessive pronation, and the cumulative micro-trauma that leads to overuse injuries. Strengthening them won’t replace good running form or appropriate footwear, but it tends to improve perceived foot stability and reduces the workload on the lower leg and calf complex. A short-foot exercise circuit (3 sets of 10, two to three times per week) is a low-cost addition to most runners’ programmes.
Frequently asked questions
What are the intrinsic muscles of the foot?
The intrinsic foot muscles are a group of small muscles located entirely within the foot itself — as opposed to the extrinsic muscles, which originate in the lower leg. The main groups include the abductor hallucis, flexor digitorum brevis, quadratus plantae, abductor digiti minimi, and the lumbricals. They help stabilise the arch, control toe movement, and act as the foot’s primary shock absorbers and contributors to push-off.
How do I strengthen my foot intrinsics?
Common exercises include short foot exercises (drawing the ball of the foot toward the heel without curling the toes), toe spreads, towel scrunches, and single-leg balance work. A typical starting point is 2–3 sets of 10 repetitions, building up gradually. A physiotherapist can tailor a programme to your foot type and any existing pain or instability.
Are foot intrinsic muscles important for runners?
Yes — research suggests that intrinsic foot muscles contribute significantly to the energy required for push-off during running and walking, and that weakness in this group is associated with conditions such as plantar fasciitis and excessive pronation. Strengthening them is a common part of running-related injury rehabilitation and prevention.
