{"id":47810,"date":"2022-12-16T03:52:09","date_gmt":"2022-12-16T03:52:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47810"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"foot-intrinsic-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/","title":{"rendered":"Foot Intrinsic Exercise: The Secret To Stronger Feet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#What_Are_The_Intrinsic_Foot_Muscles\" >What Are The Intrinsic Foot Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#What_Is_The_Importance_Of_Intrinsic_Foot_Strength\" >What Is The Importance Of Intrinsic Foot Strength?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#1_Plantar_Fasciitis\" >1. Plantar Fasciitis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#2_Claw_Toes\" >2. Claw Toes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#3_Hammer_Toes\" >3. Hammer Toes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#4_BunionsHallux_Vagus\" >4. Bunions\/Hallux Vagus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#5_Metatarsalgia\" >5. Metatarsalgia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#6_Achilles_Tendonitis\" >6. Achilles Tendonitis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#7_Neuroma\" >7. Neuroma<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#How_Do_You_Strengthen_Intrinsic_Foot_Muscles\" >How Do You Strengthen Intrinsic Foot Muscles?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Toe_Taps\" >Toe Taps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Toe_Raises\" >Toe Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Toe_Curls\" >Toe Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Toe_Spreads\" >Toe Spreads<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Heel_Raises\" >Heel Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Ankle_Circles\" >Ankle Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Ankle_Pumps\" >Ankle Pumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Short_Foot_Exercise\" >Short Foot Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#First_Toe_Extension\" >First Toe Extension<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#Other_Ways_To_Strengthen_Intrinsic_Foot_Muscles\" >Other Ways To Strengthen Intrinsic Foot Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#When_To_See_A_Doctor\" >When To See A Doctor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When we think of muscles, we often think of pecs, quads, and of course\u2014glutes. These are what define us aesthetically, helping to create the overall physique that we desire.\u00a0<\/span><span style=\"font-weight: 400;\">However, there are other muscles in the body that don&#8217;t get nearly as much attention as they deserve\u2014including the intrinsic muscles of the feet. <\/span><span style=\"font-weight: 400;\">Think about it. You use your feet every single day, yet we rarely even think about exercising them. This can lead to several problems, including weak feet, which can in turn lead to issues with balance, posture, and even pain in the knees, hips, and lower back. <\/span><span style=\"font-weight: 400;\">With that in mind, which muscles power your feet and how can you ensure that they stay strong? Read on to find out.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Intrinsic_Foot_Muscles\"><\/span><strong>What Are The Intrinsic Foot Muscles?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The muscles of the foot can be split into two groups, the extrinsic and intrinsic <a href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/\">muscles<\/a> (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/foot\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Extrinsic muscles originate from outside of the foot and act on the ankle and toes to produce movement. When you move your foot up (dorsiflexion) or down (plantarflexion), it\u2019s the extrinsic muscles that are doing the work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The intrinsic muscles, on the other hand, are entirely contained within the foot itself. These muscles don\u2019t produce movement at the ankle\u2014instead, they act on the toes to produce movement (or lack thereof) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK539705\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you curl your toes under (flexion) or point them away from your body (extension), it\u2019s the intrinsic muscles that are doing the work (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/5\/290\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another essential function of intrinsic muscles (and the main reason we&#8217;re discussing them here) is that they help to stabilize the foot during movement and support the arch to maintain foot structure (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/5\/290\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is especially important when you\u2019re standing on one leg or walking on uneven terrain. That is also why intrinsic muscle exercises are so important for injury <a href=\"https:\/\/betterme.world\/articles\/hip-opening-yoga-poses\/\">prevention<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-47279 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-1024x577.png\" alt=\"BetterMe\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Importance_Of_Intrinsic_Foot_Strength\"><\/span><strong>What Is The Importance Of Intrinsic Foot Strength?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">From stabilizing the foot to supporting the arch, the intrinsic muscles play a very important role in overall foot health. However, these muscles are often overlooked\u2014leading to weak feet that can lead to all sorts of problems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are a few of the negative consequences of weak intrinsic foot <a href=\"https:\/\/betterme.world\/articles\/elliptical-weight-loss\/\">muscles<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Plantar_Fasciitis\"><\/span><strong>1. Plantar Fasciitis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plantar fasciitis is a condition that results in pain in the heel and bottom of the foot. It\u2019s often caused by overuse or repetitive motions (such as running) and can be pretty debilitating. The pain is worse in the morning or following exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK431073\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the best ways to prevent plantar fasciitis (or relieve it if you already have it) is to strengthen the intrinsic muscles of the feet. This will help to take the strain off of the plantar fascia (the connective tissue that runs along the bottom of the foot) and improve overall foot health.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/benefits-of-walking-barefoot-on-grass\/\"><i>Benefits Of Walking Barefoot On Grass: It Is Not Just A Fad!<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Claw_Toes\"><\/span><strong>2. Claw Toes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Claw toes occur when the joints of the toes become bent and fixed in place, causing them to curl under (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5367573\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). This can be quite painful and make it difficult to walk or stand for <a href=\"https:\/\/betterme.world\/articles\/piyo-workout\/\">long periods<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Claw toes are often caused by shoes that don\u2019t fit properly or by diseases such as diabetes (<\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/32\/6\/1063\/28013\/Role-of-Intrinsic-Muscle-Atrophy-in-the-Etiology\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This deformity can be corrected through surgery, but strengthening the intrinsic muscles of the feet is a much less invasive option that can help prevent claw toes from occurring in the first place.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Hammer_Toes\"><\/span><strong>3. Hammer Toes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hammer&#8217;s toes are similar to claw toes, but instead of curling under, the toe is bent at the middle joint, causing it to stick up (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559268\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This can also be quite painful and make it difficult to walk or stand for long periods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with claw toes, hammer toes are often caused by shoes that don\u2019t fit properly or by diseases such as diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5367573\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Surgery is an option for correcting this deformity, but again, strengthening the intrinsic muscles of the feet is a much less invasive <a href=\"https:\/\/betterme.world\/articles\/foam-rolling-benefits\/\">option<\/a> that can help to prevent hammer toes from occurring in the first place.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-47282 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-1024x577.png\" alt=\"foot intrinsic exercises\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_BunionsHallux_Vagus\"><\/span><strong>4. Bunions\/Hallux Vagus<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A bunion is a deformity of the big toe joint that causes the toe to point outwards away from the foot. This can be quite painful, especially when wearing shoes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513134\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hallux valgus (a more severe form of bunion) can also cause the big toe to bend towards the second toe, which can be very uncomfortable (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK553092\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bunions and hallux valgus have several causes, including genetics, tight shoes, and arthritis. Treatment options for bunions and hallux valgus include changing to wider shoes, using orthotics or bunion pads, and surgery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foot intrinsic exercises will not help to improve bunions or hallux valgus, but they can help to improve the range of motion of the big toe and relieve pain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Metatarsalgia\"><\/span><strong>5. Metatarsalgia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Metatarsalgia is a condition that causes pain in the ball of the foot (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20675640\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This is often due to high-impact activities such as running but can also be caused by shoes that don\u2019t fit properly or by conditions such as bunions or hammertoes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Metatarsalgia can make it very difficult to walk or stand for long periods. Treatment options include rest, ice, changing to wider shoes, and orthotics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises that strengthen the intrinsic <a href=\"https:\/\/betterme.world\/articles\/glute-isolation-exercises\/\">muscles<\/a> of the foot can also help to take the strain off of the metatarsals and relieve pain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Achilles_Tendonitis\"><\/span><strong>6. Achilles Tendonitis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Achilles tendonitis is a condition that causes pain in the Achilles tendon, which is the large tendon that runs down the back of the leg and connects the calf muscle to the heel bone (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/bmri\/2016\/6492597\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538149\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achilles tendonitis is often caused by overuse or repetitive motions (such as running) and can be debilitating. The pain is worse when walking uphill or following exercise. Treatment options include rest, ice, and stretching.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises that strengthen the intrinsic <a href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/\">muscles<\/a> of the foot can also help to take the strain off of the Achilles tendon and relieve pain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Neuroma\"><\/span><strong>7. Neuroma<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A neuroma is a growth of nerve tissue that can occur in any part of the body. In the feet, neuromas often occur between the third and fourth toes (known as Morton\u2019s neuroma) or between the second and third toes (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/nursing-and-health-professions\/mortons-neuroma\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK549838\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Neuromas can cause tingling, numbness, or pain in the affected area. Treatment options include orthotics, injections, and surgery. Exercises that strengthen the intrinsic muscles of the foot can also help to take the strain off of the nerve and relieve pain.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-47271 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-1024x576.png\" alt=\"foot intrinsic exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207723.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Strengthen_Intrinsic_Foot_Muscles\"><\/span><strong>How Do You Strengthen Intrinsic Foot Muscles?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several exercises that you can do to strengthen the intrinsic <a href=\"https:\/\/betterme.world\/articles\/is-walking-in-place-good-exercise\/\">muscles<\/a> of your feet. These exercises can be done at home with no special equipment required.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Toe_Taps\"><\/span><strong>Toe Taps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for strengthening the muscles that flex the toes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your foot off of the floor and tap your toes on the floor in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times on each foot.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Toe_Raises\"><\/span><strong>Toe Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for strengthening the muscles that extend the toes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your foot off of the floor and raise your toes towards your shin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times on each foot.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Toe_Curls\"><\/span><strong>Toe Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for strengthening the muscles that out-toe (turn outwards) the foot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your foot off of the floor and curl your toes downwards towards the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times on each foot.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Toe_Spreads\"><\/span><strong>Toe Spreads<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for strengthening the muscles that invert (turn inwards) the foot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your foot off of the floor and spread your toes outwards away from each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times on each foot.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/working-out-barefoot\/\"><i>Working Out Barefoot (How To Do It The RIGHT Way)<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-47299 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-1024x576.png\" alt=\"foot intrinsic exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heel_Raises\"><\/span><strong>Heel Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for strengthening the muscles that plantarflex (point downwards) the foot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your heels off of the floor and raise your toes towards your shin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times on each foot.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Circles\"><\/span><strong>Ankle Circles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for strengthening the muscles that out-toe (turn outwards) the foot<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your foot off of the floor and rotate your ankle in a circle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times in each direction on each foot.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Ankle_Pumps\"><\/span><strong>Ankle Pumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for strengthening the muscles that dorsiflex (bend upwards) the foot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your foot off of the floor and bend your ankle upwards towards your shin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times on each foot.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Short_Foot_Exercise\"><\/span><strong>Short Foot Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shortening the arch of the foot engages the small muscles in the foot and helps to improve balance and proprioception.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on bringing the base of the big toe and your heel together by arching your foot. Don&#8217;t curl your toes under. Keep your ankle still as you do this.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should feel a stretch along the bottom of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 10 seconds and repeat it 10 times on each foot.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-47298 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748-1024x576.png\" alt=\"foot intrinsic exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207748.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"First_Toe_Extension\"><\/span><strong>First Toe Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for strengthening the muscles that extend the big toe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your first toe off of the floor and extend it straight out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 10 seconds and repeat it 10 times on each foot.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Ways_To_Strengthen_Intrinsic_Foot_Muscles\"><\/span><strong>Other Ways To Strengthen Intrinsic Foot Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to exercises that specifically target the intrinsic foot muscles, other activities can help to strengthen these muscles. These activities include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking barefoot \u2013 <\/b><span style=\"font-weight: 400;\">This allows the muscles in the feet to work harder as they adjust to uneven surfaces and provide stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pilates and yoga \u2013<\/b><span style=\"font-weight: 400;\"> These activities often incorporate exercises that target the intrinsic foot muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance training \u2013 <\/b><span style=\"font-weight: 400;\">Exercises that challenge balance, such as standing on one leg or walking on a balance beam, can help to strengthen the muscles in the feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wearing supportive shoes \u2013 <\/b><span style=\"font-weight: 400;\">shoes with a low heel and good arch support can help to reduce strain on the foot muscles (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254614000374\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wearing the right size shoes \u2013 <\/b><span style=\"font-weight: 400;\">shoes that are too big or too small can contribute to foot muscle strain (<\/span><a href=\"https:\/\/jfootankleres.biomedcentral.com\/articles\/10.1186\/s13047-018-0284-z\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-47302 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755-1024x576.png\" alt=\"foot intrinsic exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_To_See_A_Doctor\"><\/span><strong>When To See A Doctor<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intrinsic foot muscle weakness can often be improved with exercises and other self-care measures. However, if these measures do not improve the condition, or if the foot muscles are significantly weakened, it is important to see a doctor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A doctor can rule out other conditions that may be causing muscle weakness and develop a treatment plan to help improve the condition.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The intrinsic foot muscles are a group of small muscles that are located entirely within the foot. These muscles are responsible for moving the toes and helping to maintain balance. Intrinsic foot muscle weakness can often be improved with exercises that target these muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if these exercises do not improve the condition, or if the foot muscles are significantly weakened, it is important to see a doctor. They can rule out other conditions that may be causing the muscle weakness and develop a treatment plan to help improve the condition.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foot_Intrinsic_Exercise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>When we think of muscles, we often think of pecs, quads, and of course\u2014glutes. These are what define us aesthetically, helping to create the overall physique that we desire.\u00a0However, there are other muscles in the body that don&#8217;t get nearly as much attention as they deserve\u2014including the intrinsic muscles of the feet. Think about it. [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":47811,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-47810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foot Intrinsic Exercise: The Secret To Stronger Feet - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 FOOT INTRINSIC MUSCLES \u27a4 are a group of small muscles located entirely within the foot. This article covers 9 exercises to help strengthen these muscles. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foot Intrinsic Exercise: The Secret To Stronger Feet\" \/>\n<meta property=\"og:description\" content=\"\u2605 FOOT INTRINSIC MUSCLES \u27a4 are a group of small muscles located entirely within the foot. This article covers 9 exercises to help strengthen these muscles. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1903599871-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Foot Intrinsic Exercise: The Secret To Stronger Feet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/\"},\"wordCount\":2048,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/foot-intrinsic-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1903599871-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When we think of muscles, we often think of pecs, quads, and of course\u2014glutes. These are what define us aesthetically, helping to create the overall physique that we desire.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">However, there are other muscles in the body that don't get nearly as much attention as they deserve\u2014including the intrinsic muscles of the feet. <\/span><span style=\\\"font-weight: 400;\\\">Think about it. You use your feet every single day, yet we rarely even think about exercising them. This can lead to several problems, including weak feet, which can in turn lead to issues with balance, posture, and even pain in the knees, hips, and lower back. <\/span><span style=\\\"font-weight: 400;\\\">With that in mind, which muscles power your feet and how can you ensure that they stay strong? Read on to find out.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are The Intrinsic Foot Muscles?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The muscles of the foot can be split into two groups, the extrinsic and intrinsic <a href=\\\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/\\\">muscles<\/a> (<\/span><a href=\\\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/foot\/\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Extrinsic muscles originate from outside of the foot and act on the ankle and toes to produce movement. When you move your foot up (dorsiflexion) or down (plantarflexion), it\u2019s the extrinsic muscles that are doing the work.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The intrinsic muscles, on the other hand, are entirely contained within the foot itself. 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