The three arches of the foot are the medial longitudinal arch, the lateral longitudinal arch and the transverse metatarsal arch. Strengthening the muscles and ligaments supporting the transverse metatarsal arch will strengthen the arch tissue. Strong arches are better able to protect the blood vessels and nerves underneath the arch while providing an efficient system for supporting your bodyweight. Poor posture throughout your body can strain your arches, eventually leading to a decrease in their ability to support your weight. Perform strengthening exercises for the flexor muscles of your ankle and your toes to strengthen your transverse metatarsal arch.
Calf Raises
Step 1
Place a 25 lb. weight plate near a stationary bar or an exercise machine.
Step 2
Position the base of the toes or the ball of your right foot at the edge of the plate. Lift your left foot off the floor, balancing on the ball of your right foot.
Step 3
Flex your foot by standing on your tip toes, contracting your gastrocnemius or calf muscle and your peroneus longus muscle -- the tendon of the peroneus longus muscle runs from the lateral edge of your ankle to the long bone of your big toe, supporting and strengthening your transverse metatarsal arch.
Step 4
Lower your heel back to the floor and repeat the calf raises for one set of 10 repetitions; switch legs to strengthen the arch on your left foot. Complete four total sets per leg with progressively heavier dumbbells for subsequent sets of six to 15 repetitions. Hold the dumbbell in your right hand when you work your right foot and hold the dumbbell in your left hand when you work your left foot.
Towel Slides
Step 1
Sit at the edge of an exercise bench with a very long beach towel on the floor in front of you. Position the beach towel so that one short end is in line with your right foot and the rest of the towel extends beyond the left side of your body.
Step 2
Place the upper half of your right foot on the edge of the towel that is close to your foot -- the lower half of your foot should be on the floor.
Step 3
Keep your heel in place, but rotate your foot is far left as you can onto the towel. Drag the towel by rotating your foot to the right, lifting the bottom surface of your foot up while maintaining contact between your big toe and the towel. Rotate your foot back to the left and continue to drag the entire length of the towel across your body.
Step 4
Switch legs to work your left foot. Complete this exercise twice per foot, strengthening your transverse metatarsal arch by working the peroneus longus muscle and the small muscles in your feet.
Tips and Warnings
- Place a 2-1/2 lb. weight plate on the towel as the muscles of your feet become stronger.
Things You'll Need
- 25 lb. weight plate
- Dumbbells
- Long beach towel
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
- Wenning Physical Therapy: How to Point Your Foot
