FOOT AND ANKLE EXERCISES

Why is it important to strengthen your feet and ankles?

The foot is one of the most complex and essential structures in the human body. It supports our weight, provides balance, and acts as the foundation for all movement. Despite its importance, it is often one of the most neglected parts of the foot in both training and injury prevention programs.
Strengthening the feet and ankles is crucial not only for maintaining mobility and preventing discomfort, but also for improving overall physical performance, posture, and stability in any daily or athletic activity.

What is the Foot Core?

The concept of the foot core has become increasingly relevant in the world of physical therapy, functional training, and sports medicine. It refers to the set of intrinsic muscles of the foot that act as the inner "core," providing active support to the plantar arch and stabilizing the foot during movement.

What functions does the foot core perform?

• Maintains the arch and foot structure
• Absorbs impacts when walking, running, or jumping
• Improves stability and balance on uneven surfaces
• Optimizes load distribution during gait
• Helps prevent common foot, ankle, knee, and hip injuries
• A strong foot core acts as a dynamic support system that improves biomechanical function from the base of the body. This translates into greater efficiency, fewer injuries, and better quality of movement.

What are the consequences of a weakened foot core?

A weak or inactive foot core can significantly alter the way we walk or move. This leads to biomechanical compensations that, over time, can lead to discomfort or injury to both the foot and higher structures.

Common problems associated with a weak foot core:

• Plantar fasciitis
• Heel or arch pain
• Recurrent ankle sprains
• Tibialis posterior or peroneal tendinopathies
• Chronic ankle instability
• Knee or hip pain due to gait disturbances
• Loss of balance and increased risk of falls in older adults

In athletes, an inefficient foot core can directly affect performance, resulting in less powerful, less stable movements and a greater risk of overuse injuries.

Strengthening the foot and ankle:

Foot core training and general foot and ankle strengthening should be part of any fitness, rehabilitation, or sports training program. It's not just about strengthening the ankle after an injury, but about understanding that the foot plays an active and central role in the health of the entire musculoskeletal system.

In addition, strengthening this area contributes to:

• Improving walking and running economy
• Increasing athletic performance
• Reducing muscle fatigue in the feet and legs
• Increasing postural adaptation capacity
• Reducing the risk of overuse injuries

Who needs to work on their foot core?

Although everyone can benefit from strengthening their feet and ankles, there are certain groups for whom this work is especially important:

• People with a history of foot or ankle injuries
• Athletes in disciplines involving impact or changes in direction
• Older adults at risk of falls or loss of balance
• Professionals who spend many hours standing or walking
• Patients undergoing post-injury rehabilitation
• People with flat feet, fallen arches, or gait disorders
• Strengthening the muscles of the feet and ankles, with special attention to the foot core, is one of the most effective ways to prevent injuries, improve mobility, and optimize body function from the ground up.

Make an appointment with Dr. Jordi Jiménez. She will assist you in the center of Palma de Mallorca and help you regain your quality of life.