Plantar Muscles Exercise

Build strength in the muscles that support the longitudinal arch of the feet to improve foot biomechanics, improve posture and prevent injuries. The plantar surface, or bottom of the foot, is the foundation of standing posture; thus, correct biomechanics of the feet is vital to proper posture. Poor positioning and lack of proper motion of the feet start a compensatory chain reaction that can affect total body posture and lead to pain and symptoms throughout the body.

Pronation

When you step down, the foot is designed to flatten, or roll slightly inward, to dispense shock; this is called pronation. The University of Michigan Health System states, "If your foot flattens more than is normal, it is called overpronation." Insufficient inward roll of the foot is called supination. Most strengthening exercises for the plantar aspect of your feet heighten the arch, or move the foot into supination.

Posture

Flat feet, or pes planus, is permanent overpronation of the feet. In most severe cases of pes planus, the arch never developed. The incorrect foot and ankle positioning causes poor positioning of the knees. The knees are pulled toward each other in a knock-kneed, or genu valgum, position. The hips and spine must compensate for the poor mechanics of the feet, ankles and knees, leading to further improper motion and symptoms.

Conditions

Weak longitudinal arch muscles that lead to poor foot biomechanics contribute to several painful conditions including plantar fasciitis, or pain at the base of the heel; Achilles tendonitis, or pain in the back of the heel; shin splints, or lower leg pain; and lateral knee, thigh and hip pain associated with iliotibial band syndrome. These conditions are overuse injuries, which occur because of incorrect training techniques combined with poor lower extremity mechanics.

Foot and Calf Strengthening

Develop strength and endurance in the muscles of the plantar aspect of your feet by performing these exercises correctly and consistently. If you have flat feet, you may never acquire a proper arch, but the strength and stability gained will improve your foot function and lessen and/or prevent the formation of conditions associated with weak foot muscles. Start with Vladimar Janda's short foot exercise and the towel toe grab, then gradually progress to sand running, water running and plyometrics. The short foot exercise is a six-second isometric contraction in which you raise the arch of your foot without curling your toes. The towel toe grab is executed by placing your foot on a towel, and grabbing the towel while curling your toes. If you suffer from plantar fasciitis, Achilles tendonitis or shin splints, do not perform sand running, water aerobics or plyometrics, since they may overstress the plantar aspect of your feet and increase the pain.

Toe Exercises

Obtain strength, coordination and stability in your feet by executing toe exercises. These often neglected muscles play a key role in health and posture. The best results are achieved when you exercise one foot at a time. Splaying and curling your toes are two simple motions that you will feel in your toes, calves and tops and bottoms of your feet. Massage your calves, ankles, feet and toes after you perform these exercises to break up muscle tension, increase blood flow and prevent cramping.