Do you have back or neck pain?
Do your knees ache?
Do you suffer from headaches?
One of the reasons may be a violation in the foot.
The British Journal of Sports Medicine published an article that raises the question of the importance of stabilizing the foot and working on the small muscles that form the “foot core”.
Foot core muscles
Our foot consists of large and small muscles, which are arranged in layers. There are large muscles that run through the entire foot from the ankle. They are responsible for most of the foot movements. But also there are 11 small ones that are located deeper in the foot. They help to stabilize the body when the foot hits the ground and pushes off while running. They also deform to absorb and store energy in the middle of the position, and support the arch of the foot.
What happens if you have a weak “foot core”?
There are four layers of muscles in the lower leg that support the arch of the foot. If these muscles are weak, then the load will go to the plantar fascia. Therefore, if you want to get rid of plantar fasciitis or prevent its occurrence, you definitely need to strengthen the internal muscles of the foot. Everything is connected in the body, and weak soles can lead to abnormal movements, which will eventually result in problems with the knees, lower back and neck, that can also lead to headaches.
To strengthen the foot, there are several standard exercises.
1. Crumpling a small towel with your feet: you drag the towel across the floor solely with the help of the foot muscles.
2. Put your foot on the floor in a neutral position, and then squeeze it using the internal muscles of the arch of the foot. At the same time, try to make sure that your fingers remain flat on the floor.
3. Another option is minimalistic running shoes or running barefoot.
The first positive changes will be noticeable after four months: the foot will become a little shorter, the arch of the foot will rise. It is these changes that show that the muscles have become really stronger. Another advantage is the increased sensory sensitivity of the foot. It also plays an important role in developing sustainability.