Can Activating Foot Muscles Reduce Heel Pain? Harvard-Linked Sports Medicine Research Reveals a Hidden Foot Weakness

person Savannah Martin
calendar_today Jan 04, 2026
comment 0 comments

At Oriems Fit Research Digest, we share interesting science in simple language.
Our goal is to spark curiosity and help you learn for yourself.

At the end of every post, we include links to the original research papers.
You can download the full studies, fact-check our work, or skip our summary entirely.

Today’s Research Question

Could activating small foot muscles help reduce everyday foot and heel pain?

Who Did This Research and When?

This research was published in 2015 in the British Journal of Sports Medicine,
one of the most respected sports science journals in the world.

Researchers involved:

Harvard Medical School (USA)
University of Virginia (USA)
University of Utah (USA)
Ithaca College (USA)

These institutions are globally respected in sports medicine and human movement science.

What Was This Research About?

The study looked at something most people ignore:

The small muscles inside your foot.

Researchers call this system the “foot core.”
It works like your body’s core muscles, but inside the foot.

Why Does This Matter for Foot and Heel Pain?

Every step you take creates force.

At heel strike:

Your foot must absorb shock
Support your body weight
Control arch movement

If small foot muscles are weak or inactive:

The arch collapses too much
Stress increases on the heel and plantar fascia
Pain can appear and stay for months or years

This research explains that heel pain is often a muscle-control problem, not just tissue damage.

Who Was Studied?

This was a review of multiple human biomechanical studies, including:

Healthy adults
Runners
People with plantar fasciitis
People with chronic foot pain

What Did the Researchers Find? (Key Evidence)

Here are the important findings, explained simply:

1. Weak foot muscles increase heel stress

Studies showed that when foot muscles fatigue:

Arch drop increases significantly
Heel structures experience more strain

One experiment found navicular drop increased after intrinsic muscle fatigue, a known risk factor for plantar fasciitis.

2. Foot muscles actively protect the heel

Electromyography (EMG) showed:

Foot muscles activate during walking and running
Activation increases with load and speed

This means the foot is designed to be active, not passive.

3. Strengthening foot muscles improves foot function

After 4 weeks of foot muscle activation training:

Arch stability improved
Balance improved
Foot posture became more controlled

Some studies reported over 4× higher muscle activation during targeted foot exercises compared to basic movements.

Where Does EMS Fit In?

This research did not test EMS directly.
However, it explains why EMS makes sense for foot pain.

EMS can:

Activate small muscles people struggle to contract
Stimulate muscle engagement without heavy load
Support muscles that protect the heel and arch

This is important for:

Older adults
People with limited mobility
People who cannot do foot exercises consistently

Why EMS Could Be Helpful for Foot Pain (Logically)

Based on this research:

Heel pain is linked to poor muscle control
Muscle activation protects the arch
Muscle inactivity increases strain

EMS activates muscles.
That is the connection.

No treatment claims.
No medical promises.
Just biomechanical logic.

How This Research Might Help EMS Users

If you use EMS on lower-leg or foot-support muscles:

You may improve muscle engagement
You may support natural foot stability
You may reduce excessive heel stress over time

This research helps explain why muscle activation matters, even for foot pain.

Research Paper Details

Original Title:
The foot core system: a new paradigm for understanding intrinsic foot muscle function

Published In:
British Journal of Sports Medicine

Why This Source Is Trustworthy:

Peer-reviewed
International research teams
Harvard-linked authors
Published in a top sports medicine journal

📄 Full paper available via the journal website:

https://bjsm.bmj.com/content/49/5/290.long

Like this research digest? 👣📊
Share it with your friends 💬👇
https://bit.ly/3N3Stla

Quick Research Summary Table

Topic	What the Research Shows
Heel pain cause	Often linked to muscle weakness
Foot muscles	Actively support arch and heel
Muscle fatigue	Increases arch collapse
Muscle training	Improves stability in 4 weeks
EMS relevance	Supports muscle activation logic

Let’s Talk

Did you ever think heel pain could be a muscle problem, not just tissue damage?
Leave a comment and share your thoughts.

Mandatory Disclaimer

This blog post is for informational and recreational purposes only and does not constitute medical advice.
Always consult with a healthcare professional before starting any new treatment.
Full disclaimer: https://oriems.fit/blogs/research-digest/disclaimer