Do You Know How Strong Your Toes Are?
Most of us have never considered the importance of strengthening the muscles of the ankle and foot.
According to Dr. Tom Michaud, “specific small muscles of the foot and ankle can play a huge role in performance enhancement and injury prevention. Numerous studies have shown that foot/ankle strengthening exercises can improve balance, increase arch height, enhance jump performance, and increase gait velocity (walking speed). Because the toe and arch muscles provide stability during the push-off phase while walking, jumping, and running; weakness in these muscles may lead to a variety of injuries including plantar fasciitis, stress fractures, bunions, and Achilles tendonitis.”
It turns out that only a small increase in the strength of the toes will reduce the risk of falling by 10%. So in addition to injury rehab and prevention, toe strength can improve balance and reduce the risk of falling.
Unfortunately, many of the traditional exercises for the foot and toes are unrewarding and cumbersome, leading to poor patient compliance. Additionally, doing this type of strengthening does not leave you with the post-workout high.. nor will it massively improve your beach body physique. ?
As a result, these exercises are traditionally left out of rehab and strengthening programs. On the off chance that these exercises have been included, they are typically being performed with the toes in a shortened position (towel curls, marble pick-ups, etc.). However, recent research shows that if we strengthen the toes in a lengthening position, you will get 4X’s the strength gains vs in a shortened position.
Fortunately, a device called the Toe Pro allows us to take advantage of strengthening the toes in a lengthened position.
At Studholme Chiropractic, we regularly test toe strength and always include toe strengthening in our rehab programs.
If you are suffering from any foot, ankle, or lower leg pain and haven’t had your toe strength measured then contact us today and let us help you get pain-free with smart foot and toe rehab!
