Four Exercises to Activate Foot Muscles
Research has shown1 that these 4 exercises increase the activation of intrinsic foot muscles by 8-35%. Doing 1 – 4 sets of 10 repetitions daily will enhance their activation and subsequent strengthening when transitioning to barefoot style shoes.
Introductory Toe Plan – Do 1 set of 10 repetitions daily of the following:
1. Short foot Posture
2. Toe Spread
3. First Toe Extensions
4. Second to Fifth Toe Extensions
Once the introductory is easy, consider doing more sets or or repetition, until you approach 40 repetitions in total for each exercise.
Short Foot Posture
The short-foot exercise is performed with a mini band around the ankles. Push the ankles into the band, causing the toes to move towards the heel, without tensing the toes.
Toe Spread
The toes-spread-out exercise is performed by lifting all 5 toes and then simultaneously spreading (abducting) them all as wide as you can. Then first and fifth toes lower (flex) to the ground, keeping toes 2 to 4 up (extended). Then the middle toes are relaxed to the ground.
First Toe Extensions
First-toe extension is performed by lifting (extending) the big toe while the second to fifth toes remain on the ground in a neutral position.
Second to Fifth Toe Extensions
Second- to fifth-toe extension is performed by extending the second to fifth toes while the big toe remains relaxed on the floor.
Coburn Coaching 