Strengthening the Intrinsic Muscles of the Foot

What are they?

The intrinsic muscles of the feet are small muscles that start and end in the foot (as opposed to “extrinsic” muscles of the feet that start in the lower leg and extend down).

Why are they important?

They help maintain ankle stability, and keep the arch of the foot supported.

If these muscles weaken, the arch of the foot can collapse, leading to many problems up the body – including plantar fasciitis, impaired balance, and knee and back pain.

Who should strengthen the foot intrinsics?

People who have problems with overpronating, calf strains, Achilles Tendonitis, Plantar Fasciitis, hip and knee problems and more.

How do you strengthen the foot's intrinsic muscles?

The Short Foot Exercise

In this exercise, the foot is "shortened" by using the intrinsic muscles to pull the bottom of the big toe towards the heel as the inner arch of the foot is elevated. This raising of the arch is also known as "foot doming".

Read More

• Heo, H. & An, D. 2014. The Effect of an Inclined Ankle on the Activation of the Abductor Hallucis Muscle during Short Foot Exercise. Journal of Physical Therapy Science, 26(4): 619-620
• Jung, D., Koh, E., & Kwon, O. 2011. Effect of foot orthoses and short-foot exercise on the cross-sectional area of the abductor hallucis muscle in subjects with pes planus: a randomized controlled trial. Journal of Back and Musculoskeletal Rehabilitation, 24(4): 225-231
• McKeon, P., Hertel, J., Bramble, D. & Davis, I. 2013. The foot core system: a new paradigm for understanding intrinsic foot muscle function. British Journal of Sports Medicine, doi: 10.1136/bjsports- 2013-092690.
• Mulligan, E. & Cook, P. 2013. Effect of plantar intrinsic muscle training on medial longitudinal arch morphology and dynamic function. Manual Therapy, 18(5): 425-430
• FixFlatFeet.com https://www.fixflatfeet.com/foot-muscle-weakness/