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The foot exercise every runner should be doing every day.

Unlocking the Power of Short Foot Exercises for Runners

Hey, fellow runners! It's Dayna here, diving deep into a topic that could change the way you think about foot strength and its impact on your running performance. Have you ever considered the importance of the muscles in your feet? Today, we're exploring the world of short foot exercises and how they can significantly enhance your running efficiency, stability, and even help in injury prevention.

Short foot exercises, often overlooked in traditional training routines, are simple yet powerful ways to strengthen the intrinsic muscles of the foot. These muscles play a crucial role in arch support, balance, and the overall mechanics of running. Let's delve into the science behind these exercises and discover how integrating them into your routine can lead to remarkable improvements in your running journey.

The Foundation of Your Runs: Why Foot Strength Matters

The intrinsic muscles of the foot act as natural shock absorbers. When strengthened, they improve foot stability, which is essential for efficient power transfer and propulsion with each step you take. This not only enhances your running performance but also reduces the risk of common running-related injuries.

Evidence-Based Benefits of Short Foot Exercises

  1. Improved Foot Mechanics and Injury Prevention

A study published in the Journal of Orthopaedic & Sports Physical Therapy found that short foot exercises significantly improved the arch height index and dynamic balance among participants. This suggests a direct correlation between foot intrinsic muscle strengthening and enhanced foot mechanics, leading to a lower risk of injuries such as plantar fasciitis and stress fractures.

  1. Enhanced Running Efficiency

Research in the Journal of Physical Therapy Science demonstrated that runners who incorporated short foot exercises into their training regimen experienced improvements in running efficiency. The study attributed these gains to the increased stability and strength of the foot's arch, which leads to more effective propulsion and energy conservation while running.

  1. Reduction in Overpronation and Its Effects

A study featured in the Clinical Biomechanics journal observed that regular practice of short foot exercises led to a reduction in overpronation. Overpronation, or excessive inward foot rolling, is a common issue that can lead to various running injuries. By strengthening the foot's intrinsic muscles, runners can achieve a more neutral foot posture, which is crucial for preventing overuse injuries.

Incorporating Short Foot Exercises into Your Routine

Integrating short foot exercises into your training is straightforward and requires no equipment. One basic exercise involves sitting with your feet flat on the ground (3 point contact) and attempting to draw the ball of your foot towards your heel without curling your toes. This action engages the intrinsic foot muscles as it lifts the arch of the foot up. Hold for 10 seconds, release, and repeat. For best results, aim to include these exercises in your daily routine, spending a few minutes each day dedicated to strengthening your feet.


The path to becoming a stronger, more efficient runner involves more than just logging miles. By incorporating short foot exercises into your training, you're taking a crucial step towards enhancing your foot mechanics, improving stability, and reducing the risk of injuries. The evidence is clear: stronger feet lead to better running. So, let's not neglect the foundation that carries us through every run. Embrace the power of short foot exercises and feel the difference in your stride!

Remember, every journey begins with a single step. Here's to stronger feet and faster, injury-free running!

Until next time, keep running happy and healthy!

Happy running!


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