Most people train their legs.
Almost no one trains their feet.
Yet the smallest muscles in your body may decide how fast you run, how high you jump, and how stable you land.
Welcome to the ORIEMS FIT Research Digest — where we break down real peer-reviewed science into simple, practical insights.
At the end of every article, we always provide the direct link to the original study, so you can read it yourself.
The Study That Changed How We See Foot Strength
In October 2019, researchers published a major review in Frontiers in Sports and Active Living asking a simple but powerful question:
Are athletes ignoring one of the most important performance muscles — the foot?
The answer? Very likely, yes.
Why Foot Muscles Matter More Than You Think
Your foot is not just a passive “spring.”
The medial arch stores and releases energy with every step.
But recent science shows this spring effect is not purely passive.
The intrinsic foot muscles (IFM) actively control:
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Arch stiffness
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Shock absorption
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Push-off force
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Metatarsophalangeal (MTP) joint stability
During sprinting, the foot must:
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Absorb force at landing
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Become rigid for propulsion
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Transfer power efficiently
If the arch collapses or lacks stiffness, force leaks away.
That can reduce speed.
And potentially increase injury risk.
What Did the Researchers Recommend?
The review examined testing methods and strengthening strategies, including:
1. Short Foot Exercise (SFE)
Trains intrinsic foot muscles to lift and stabilize the arch.
2. Toe Spread-Out (TSO) Exercise
Shown to activate abductor hallucis muscle effectively.
3. Toe Flexor Strength Training
Associated with improvements in sprint performance and jump height in some studies.
4. Minimalist Running Adaptation
Some research suggests intrinsic foot muscles increase in size after transitioning.
5. Neuromuscular Electrical Stimulation (NMES)
This is where it becomes especially interesting.
The authors cite prior work showing that:
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3 weeks of NMES reduced navicular drop
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Combined NMES + exercise shifted plantar pressure distribution laterally
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This reduced load under the medial midfoot during running
They used:
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85 Hz biphasic pulsed current
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4-second contraction
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8-second rest
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Around 75 contractions per session
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9–12 sessions over 3–5 weeks
This was performed standing, progressing from double-leg to single-leg stance.
The Bigger Message
Elite sprinting is not just hips and hamstrings.
It’s about:
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Efficient force orientation
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Arch stiffness
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Metatarsal joint torque
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Midfoot stability
The foot must act as a rigid lever at push-off.
If it collapses, performance suffers.
The researchers conclude that:
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Foot muscle strength is often overlooked
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Reliable testing methods exist
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Progressive strengthening strategies are recommended
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Collaboration between coaches, scientists and medical staff is essential
STUDY SUMMARY TABLE
| Category | Details |
|---|---|
| Full Study Name | How to Evaluate and Improve Foot Strength in Athletes: An Update |
| Authors | Romain Tourillon, Boris Gojanovic, François Fourchet |
| Research Centres | University of Nantes (France), IFM3R School of Physical Therapy (France), Motion Analysis Lab – Swiss Olympic Medical Center, La Tour Hospital (Switzerland) |
| Country | France & Switzerland |
| Published In | Frontiers in Sports and Active Living |
| Publication Date | 11 October 2019 |
| DOI | 10.3389/fspor.2019.00046 |
| DOI Link | https://doi.org/10.3389/fspor.2019.00046 |
| Article Type | Peer-reviewed review article |
| Population Reviewed | Athletes, runners, sprinters, individuals with flat feet, plantar fasciitis, hallux valgus |
| What Was Studied | Methods to assess foot strength and strategies to improve intrinsic foot muscle performance |
| How Was It Studied | Review of multiple experimental and clinical studies, including NMES interventions, strengthening protocols, imaging (MRI, ultrasound), and performance testing |
| Key Findings | Intrinsic foot muscles contribute actively to arch control and propulsion; strengthening may improve performance markers and foot mechanics; NMES showed measurable biomechanical changes in previous trials |
| Funding / Sponsorship | No specific commercial sponsorship disclosed in article |
| Original Study Link | https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2019.00046/full |
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Important Disclaimer
This article is part of the ORIEMS FIT Research Digest and is intended for educational and informational purposes only.
The content summarizes findings from peer-reviewed scientific literature. It does not constitute medical advice, diagnosis, or treatment recommendations.
ORIEMS FIT products are not intended to diagnose, treat, cure, or prevent any disease. Any exercise or neuromuscular electrical stimulation program should be undertaken under appropriate professional supervision.
The inclusion of research references does not imply endorsement of ORIEMS FIT products by the authors, research institutions, or the journal.
Always consult a qualified healthcare professional before beginning any new exercise or electrical stimulation program.
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