Foot Strength Made Simple: What Actually Works
The Importance of Foot Muscles in Lower Limb Function
Strong foot muscles play an important role in overall lower limb function. The foot contains a combination of intrinsic muscles, which originate and insert within the foot itself, and extrinsic muscles, which originate in the lower leg and attach into the foot. Together, these muscles contribute to how we move, particularly during activities like walking and running. They assist with controlling movement, absorbing load when the foot contacts the ground, and contributing to force production as we push off into the next step.
During gait, the foot is required to both absorb and generate force in a coordinated way. This requires the muscles of the foot to work effectively across a range of positions and loads. Improving the strength and capacity of these muscles can enhance how the foot manages these demands, which is why strengthening is often included in rehabilitation programs for a wide range of lower limb musculoskeletal conditions. Exercise-based rehabilitation remains one of the most well-supported approaches in managing these conditions, with benefits that extend beyond muscle strength alone. These can include improvements in tendon properties, bone density, circulation, and adaptations within the nervous system that influence pain and movement.
Limitations of Traditional Intrinsic Foot Exercises
Traditionally, podiatrists and other clinicians have prescribed intrinsic foot exercises to target the smaller muscles within the foot. These often include movements such as the short foot exercise, toe curls, or toe spreading drills. While these exercises can increase muscle activation, they are often difficult to perform correctly and can feel awkward for many people. They are also typically performed in low-load positions that may not reflect the demands placed on the foot during functional activities like walking or running.
Recent research has explored how different exercises load the foot and which ones are more effective at producing force and joint torque. This is an important distinction, as strength is not just about activating a muscle but about its ability to generate meaningful force. The study found that while many intrinsic foot exercises produced moderate to high levels of muscle activation, they generated relatively low levels of force at the joints of the foot.
The Single Leg Calf Raise as a Foot Strength Exercise
In contrast, the single leg calf raise produced both high levels of muscle activation and substantially greater joint torque, particularly at the first metatarsophalangeal joint. This joint plays a key role during the push-off phase of walking and running, making it highly relevant for functional movement.
These findings suggest that the single leg calf raise is not only a calf strengthening exercise but also an effective way to train the muscles of the foot. It places the foot under load in a way that more closely resembles real-world demands, which may make it a more efficient and practical option for building strength. Rather than isolating small muscles in non-weightbearing or low-load positions, this exercise integrates them into a movement that requires coordination, control, and force production.
How to Make the Exercise More Effective
The study also investigated how simple modifications to the single leg calf raise could influence its effectiveness. One approach involved adding external load equivalent to approximately 20% of body weight. This did increase muscle activation and force production, although the changes were not as large as might be expected. A second approach involved introducing a forward lean during the exercise, achieved by shifting the body weight slightly forward so that more load was placed through the forefoot.
The forward lean produced a notable increase in joint torque at the metatarsophalangeal joints, as well as increased muscle activation. This likely occurs because shifting the centre of mass forward increases the demand on the forefoot and requires the muscles to work through a greater range under load. Importantly, this modification was shown to be at least as effective, and in some cases more effective, than adding external weight, while also being simple to implement without the need for equipment.
When to Use Intrinsic Exercises vs Calf Raises
From a practical perspective, these findings can help guide how foot strengthening exercises are prescribed. If an individual is able to perform a single leg calf raise comfortably, it may be reasonable to prioritise this exercise due to its higher loading and closer similarity to functional activities. In this context, isolated intrinsic foot exercises may not be necessary as a primary strengthening tool.
However, this does not mean that traditional intrinsic exercises have no place. In situations where pain or reduced capacity limits the ability to perform a single leg calf raise, these lower-load exercises can be useful as an entry point. They are generally better tolerated and can help introduce movement and muscle activity in a controlled way. From there, a gradual progression towards more demanding exercises, such as single leg calf raises, can be implemented as tolerance improves.
The Importance of Progression in Rehabilitation
This highlights the importance of progression in rehabilitation. Exercises need to be appropriate for the individual’s current capacity, but they also need to evolve over time to continue providing an effective stimulus. Remaining at a low level of loading for too long may limit the potential for further improvement, particularly when the goal is to return to higher demand activities such as running or sport.
It is also worth recognising that exercise does not need to be complex to be effective. Simple movements, performed consistently and progressed appropriately, can lead to meaningful improvements. There is often a perception that rehabilitation exercises need to be highly specific or intricate, particularly when targeting small muscles like those in the foot. However, exercises which load the body in a more functional way may offer greater benefits.
Key Takeaway
Rather than thinking in terms of “good” or “bad” exercises, it is more useful to consider whether an exercise is appropriate for a given stage of rehabilitation and whether it is being performed at an appropriate intensity. Intrinsic foot exercises can be helpful in early stages, but they should not necessarily be the endpoint if higher levels of function are required. Progressing towards exercises that involve greater load and more closely reflect real-world demands is an important part of the rehabilitation process.
In summary, the muscles of the foot play a significant role in lower limb function, particularly in how the body manages and produces force during movement. While traditional intrinsic foot exercises can be useful, especially in early stages or when symptoms are present, the single leg calf raise appears to be a more effective option for developing strength due to its higher force demands and functional relevance. Simple modifications, such as leaning forward, can further enhance its effectiveness without adding complexity. Focusing on appropriate progression and selecting exercises that match the demands of the individual’s goals can help make rehabilitation more efficient and effective.
Reference
- Osborne, J. W. A., Menz, H. B., Landorf, K. B., Whittaker, G. A., Cotchett, M., & Kelly, L. A. (2025). The influence of body posture and added mass on intrinsic and extrinsic foot muscle activation and force output during common foot strengthening exercises. Journal of Sport and Health Science. Advance online publication. https://doi.org/10.1016/j.jshs.2025.101110