Although foot and ankle training is a relatively neglected topic in kinesiology, it is still an important aspect to consider. It is not only important for these areas to be active and functioning properly in order to maximize performance and strength, but also for preventing tissue injury and maintaining good health.
The importance of foot and ankle function cannot be overstated when it comes to optimizing movement quality, biomechanics, and muscle function. The feet, ankles and toes are the foundation of the body so it is important to start there when building strength.
Feet and Ankles Affect Everything
For most movement, neural signaling begins at the feet. The better your feet and ankles function, the better the nerve signals travel up your leg to your upper extremities.
When the feet and ankles are not functioning properly, any movement that requires even a small amount of support from the feet and ankles becomes difficult to do correctly. Although the movement may appear to be correct, the coordination between different muscles, as well as the overall recruitment of motor units, is greatly reduced. I call this “pseudo arthrokinematic manipulation.” To the naked eye, it may appear to be correct, but it is actually incorrect from a neuromuscular perspective.
The majority of athletes have some degree of foot and ankle dysfunction, for example, their feet may point too far out, their ankles may wobble, and their toes may be cramped together. The feet and ankles of most high-level athletes are in terrible condition, with many of them having the same problems as disabled people.
No matter how strong, powerful, mobile, agile, fast, or explosive an athlete is, correcting deficiencies in their feet and ankles will only improve their existing motor capabilities.
The Impact on Lower Body
Foot and ankle deficiencies can be addressed by doing corrective exercises, which will improve strength and power, and improve technique and movement mechanics. Doing heavy lifts without proper foot and ankle mechanics only makes movement problems worse.
Injuries, tightness, and tweaks in the lower body and lower torso are often caused by problems with the ankles and feet. If you feel tightness or pain in your hips, knees, or back on a regular basis, it could be a sign that your feet and ankles need attention.
If you have poor foot and ankle mechanics, you will not be able to squat or perform any other lower-body movement correctly, because the way your hips and feet move are directly related (one greatly impacts the other). If you train your feet and ankles properly, you will see an immediate improvement in hip function, mobility, stability, muscle function, and lifting technique.
Core and Spine
The strength of your core and your posture affect how your ankles and feet work. If you improve at one thing, you will most likely see an improvement in the other thing as well. Additionally, by focusing on both posture and foot mechanics, most movement problems can be fixed, as well as improve the function of muscles throughout the body.
Just because you play sports or are active does not mean your ankles and feet are strong. If you wear high heels often, it is likely that you will have problems with your feet in the future.
Shin Splints
In addition, shin splints, ankle injuries, and foot pain are often caused by weakness and dysfunction in the muscles mentioned above. It's not usually an issue of using too much, but rather an issue of using it improperly or incorrectly. Training the feet and ankles appropriately will address this. Injuries such as shin splints are signs that something is wrong with the way the lower part of the extremity is moving. The good news is that the problems can be fixed with the correct training for the feet and ankles.
What About Shoes?
If you mostly wear traditional shoes and don't do much to train your feet and ankles, you're probably not using your ankle and foot muscles correctly.
Your foot and ankle muscles should ideally absorb force and impact, but most shoes act like a crutch and perform that function instead. The muscles in your feet can become weak over time, which can lead to problems with how your foot and ankle move. This can be a problem for your nervous system.
Barefoot and Minimalist Training
Wearing minimalist shoes while working out (after training your lower body properly) will help build strength, improve your form, and optimize foot mechanics.
Competitive athletes involved in many activities, including strength training and sports such as football, baseball, soccer, and track, should spend some of their time during training, practice, and skills work in barefoot or minimalist gear. Shoes that have a raised heel force your toes and the rest of your foot to work harder in order to keep you balanced, which in turn strengthens your foot and ankle muscles.
Take It Slow
If you're training to go barefoot, don't increase your intensity too quickly or you'll risk getting injured. Gradually progress into it. The time it takes to fix your feet and ankles varies depending on the person. For some, it will take weeks, while others may take months or even longer. You should eventually be able to do all your physical activity in the simplest possible conditions.
Passive vs. Active Foot Activation
When athletes make contact with the ground, their feet are often not very active. This gives the appearance that the foot is very inactive, with little nerve activity running through the foot, ankle, and toes.
The goal should be to have the feet actively involved, rather than having them sitting on the floor like two limp pancakes. The majority of physical activities and movements should incorporate active foot mechanics. This involves holding the floor tightly with your feet by having more pressure on the outside of your feet and keeping your toes active, especially your big toe. Your whole foot should feel like it's gripping or screwing into the floor rather than just resting on it.
The Strong Feet Remedy
It is important to improve strength by doing specific exercises that target the feet and ankles, as well as correcting any deficiencies that you may have. Before you start doing any exercises to strengthen your feet and ankles, it's a good idea to find out what kind of problem you have. This allows you to create a routine that is specifically tailored to your needs.
Ankle Strengthening Exercises to Prevent Injury
The following exercises can help prevent injuries by strengthening your ankles. Be sure to work them into your workout routine. build up your glutes will help with controlling your body's deceleration and take some pressure off of your ankle joints during exercises.
One of the best ways to prepare your ankles for a workout is to warm them up beforehand. “Warm up properly and stretch thoroughly afterward. Start with an easy jog, a quick spin on a stationary bike or elliptical, or a brief set of jumping rope,” says Jonathan M. Roth is a doctor who specializes in sports medicine and who works at Fort Belvoir Community Hospital in Alexandria, VA.
Runner’s Lunge Knee Drive Warrior 3
This exercise helps to strengthen the calf and anterior tibialis muscles by moving forwards and backwards, as well as the posterior tibialis and peroneal muscles by requiring balance.
- Assume a pushup position: hands aligned with (and slightly wider than) your shoulders, arms straight, feet together, and body straight from head to heels.
- Transition to a low lunge by stepping your right foot to just inside your right hand, so that your right knee is in your armpit. This is your starting position.
- Keeping your back flat and abs engaged, press into your right foot and stand up straight as you lift your left knee to waist level, pumping your arms in sync with the movement of your left leg (left knee up, right arm forward).
- Tap your left toes on the floor, bring your left knee back up to waist level, lower your arms to your sides, and then hinge forward at your waist, straightening your left leg behind you and keeping your back flat as you bring your torso as close to parallel to the floor as possible.
- Hold for one second, then slowly bend your right knee and lower yourself back to the starting position.
- Switch legs and repeat, continuing to alternate sides for a total of 10 reps.
Single-Leg Deadlift Squat
The benefits of this program are that it can help improve proprioception, which is the body's sense of its position and alignment. This can help prevent ankle instability and injury, which can in turn improve proprioception. This exercise is important for ankle strength because it improves the proprioceptive sense.
- Stand tall with your feet together and raise your right foot a few inches off the floor behind you. This is your starting position.
- Keeping your back flat, core braced, and rear foot elevated, push your hips back and bend your left knee as you reach down and touch the floor with both hands (or as close as you can get without your chest dropping below your waist).
- Do equal reps on both legs.
A trainer's tip is to keep your weight on your planted heel and to never let the knee of that leg track in front of your toes.
Air Jack
This exercise has the benefits of reducing the risk of injury to your ankles by training your body to better absorb the impact force of landing, says Janiszewski.
- Stand tall with your feet together and your arms at your sides.
- Dip your knees, and then jump up, simultaneously raising your arms and legs out to your sides (your body should form an “X” in mid-air).
- Land softly with your feet together and arms at your sides, and immediately dip your knees in preparation for the next jump.
Plank to Chaturanga Run
This dynamic drill increases both ankle mobility and stability, which are both important benefits. Proprioception is cultivated, wherein signals from muscles, joints, and tendons offer data to the brain on where the limbs are in space. A person with proprioceptive deficiency is more likely to injure their ankle while running because they land on the outside of their foot, Janiszewski explained.
- Start in a push-up position with your body and arms straight, and your hands aligned with (but slightly wider than) your shoulders.
- Keeping your back flat and your arms straight, bring your right knee as close to your chest as possible, tapping the floor with your toes.
- As you return your right foot to the starting position, bring your left knee as close to your chest as possible, tapping the floor with your toes. (This movement is the plank run.)
- Continue alternating for 10 seconds, and then lower your chest to within a few inches of the floor, alternately bringing your right knee to your right elbow and your left knee to your left elbow. (This movement is the chaturanga run.)
- Continue alternating for 10 seconds to complete one “set.”
- Trainer tip: “Focus on keeping your core tight throughout the entire exercise,” says Janiszewski.
The Heisman
This lateral move will help to strengthen your peroneal muscles, which are important for stability. This is especially important if your workouts typically consist of forward-motion exercises.
- Assume a defensive stance with your legs shoulder-width apart, knees bent, chest held high, arms up, and your gaze straight ahead.
- Push off your left foot and hop to your right, bringing your left knee above waist level as you pump your right arm forward and land on your right foot.
- Now hop to your left, reversing your arm and leg movements.
- Continue alternating sides.
This will help reduce the risk of knee injury.” When exercising, make sure to keep your foot flat on the ground and use your abs to lift your knee rather than your hip flexors. This will help prevent knee injuries. Start slowly and gradually increase your speed, Janiszewski advises beginners.
