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Faizan
Building up the ball of your foot through exercise is good for running, martial arts, dancing or simply for walking longer distances. The ball of your foot is built of a complex group of muscles that react to impact from each step you take, allowing you to spread your weight over the collapsing arch of your foot. Having better forefoot strength reduces your chance of an impact-related injury and allows you to stay on your feet longer without becoming tired, which nearly everyone can benefit from.
Anatomy of the Forefoot
The main muscle tissue in the ball of your foot is encased in the plantar fascia. This slippery skin covers the flexor muscles on the bottom of your feet, which allow your toes to point down and generally control the rate of compression in the arch during the impact from a step. The extensor muscles along the top of your foot work to pull the toes upward, and provide additional propulsion when you step forward. These muscles are attached to the bones and tendons in your foot, which are rigid and generally cannot be changed through exercise. The muscles, however, can be developed and toned for better foot health and increased flexibility.
Dorsiflexion and Plantar Flexion Exercises
Strength in the ball of your foot can be developed using exercises that work the muscles embedded in the fascia. Perform a dorsiflexion by sitting and pointing both feet upward, and stretching your toes upward to stretch the bottom of your foot as much as possible. A plantar flexion works in the opposite way; point your toes downward toward the floor and compress the bottom of your foot, stretching the extensor muscles along the top of the foot. Alternate between these stretches in three sets of 20 repetitions several times a week.
Toe Exercises
Since the muscles in your forefoot control toe movement, exercises involving the toes will build muscle in the ball of your foot. Start with a heel raise, where you stand on the tips of your toes, and then stretch individual toes wherever possible using a tapping motion on each individual toe. If you can't move all of your toes independently, focus on the big toe and smaller toe group. Next, spread your toes as much as possible. These exercises can also be repeated in three sets of 20 repetitions a few times a week.
Minimalist Shoes
One of the best ways to develop strength in your forefoot is through minimalist footwear. Wearing shoes that provide minimal support and allow flexibility for an hour or more each day will redevelop the muscles your foot needs to be stronger without the cushion of a traditional shoe. Walking around without this support will strengthen the muscles in your feet over time, but pushing your foot too hard can cause painful muscle strains and microfractures, so build up to minimalist footwear very slowly over a few months before attempting serious exercise regimens in them.
Anatomy of the Forefoot
The main muscle tissue in the ball of your foot is encased in the plantar fascia. This slippery skin covers the flexor muscles on the bottom of your feet, which allow your toes to point down and generally control the rate of compression in the arch during the impact from a step. The extensor muscles along the top of your foot work to pull the toes upward, and provide additional propulsion when you step forward. These muscles are attached to the bones and tendons in your foot, which are rigid and generally cannot be changed through exercise. The muscles, however, can be developed and toned for better foot health and increased flexibility.
Dorsiflexion and Plantar Flexion Exercises
Strength in the ball of your foot can be developed using exercises that work the muscles embedded in the fascia. Perform a dorsiflexion by sitting and pointing both feet upward, and stretching your toes upward to stretch the bottom of your foot as much as possible. A plantar flexion works in the opposite way; point your toes downward toward the floor and compress the bottom of your foot, stretching the extensor muscles along the top of the foot. Alternate between these stretches in three sets of 20 repetitions several times a week.
Toe Exercises
Since the muscles in your forefoot control toe movement, exercises involving the toes will build muscle in the ball of your foot. Start with a heel raise, where you stand on the tips of your toes, and then stretch individual toes wherever possible using a tapping motion on each individual toe. If you can't move all of your toes independently, focus on the big toe and smaller toe group. Next, spread your toes as much as possible. These exercises can also be repeated in three sets of 20 repetitions a few times a week.
Minimalist Shoes
One of the best ways to develop strength in your forefoot is through minimalist footwear. Wearing shoes that provide minimal support and allow flexibility for an hour or more each day will redevelop the muscles your foot needs to be stronger without the cushion of a traditional shoe. Walking around without this support will strengthen the muscles in your feet over time, but pushing your foot too hard can cause painful muscle strains and microfractures, so build up to minimalist footwear very slowly over a few months before attempting serious exercise regimens in them.
Posted in: Running
