Simple 3-step footwork and corrective exercise strategy for foot strength


Clients have ‘wobbly’ ankles? It could be their intrinsic foot control and not ‘weak’ ankles. Dr. Evan Osar discusses a simple 3-step footwork and corrective exercise strategy for foot strength The foot needs to adapt to the ground and then become stable for support and push off. When exercising it should generally be supported upon the tripod - under the big toe, small toe, and heel. The intrinsic muscles - including the quadratus plantar and lumbricals - redirect the pull of the flexor digitorim longus and help support the metatarsal phalangeal (MTP’s) joints.

Wobbly ankles is often an attempt - and frontal plane over-correction - to gain support upon the tripod. If this is the cause, we’ve found success with the following approach.

1. Stimulate (activate) the mechanoreceptors in the quadratus plantar and lumbricals - hands work best for lumbricals since they are deep.

2. Short toe flexion - Flex at the MTP’s without using the long toe flexors.

3. Integrate into an upright pattern like the Split Squat - supported or unsupported depending upon your client’s ability.

Most important key - friends don’t let their friends dance when they look like me doing the running man. 🤣 I need your help.

🤓🧠🤓 Two Anatomy Geeks™ - The Anatomy of Walking.

We’ll be discussing intrinsic foot control in walking this week during part 2 of our 3-part series.

✅ Discover functional anatomy of the foot and how to apply it in deciding effective corrective exercises to train the foot;

✅ Integrate foot function into support and walking to help your clients increase their walking speed;

✅ Watch and learn at your own pace - access to all recordings if you can’t make it live.

Two Anatomy Geeks™ is the most fun you’ve had learning and apply your anatomy knowledge. 


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