Barefoot Running Exercise: Foot Doming

Also referred to as the short foot maneuver or short foot exercise, the goal of this exercise is to literally make a dome shape of the foot by activating the intrinsic and extrinsic foot muscles. When performed correctly, the medial longitudinal arch will raise in height and the foot will actually shorten in length. I like to perform this exercise with at least 3-5s isometric holds for 2 sets of 15-20 reps. It is important to feel the foot musclse burn and work these muscles to fatigue. This is the only way to impose adaptation and improve muscle endurance!

Being able to functionally maintain optimal natural foot structure, and arch integrity is very important for foot health. This is achieved by active structures (muscles) and passive structures (bones, ligaments, and connective tissue). In today's society flat feet are more common than ever, thus it is important to work on strengthening the muscles of our feet to maintain integrity and health of these structures. It can help with avoiding one of the most common foot injuries, plantar fasciitis, which occurs secondary to repetitive traction (stretching) when arch integrity is not maintained.

[jennysmith]

Excellent video of an exercise that can be challenging to do correctly.

[gabriellamorgan]

Thanks for the great info 😊
Barefoot training on elliptical machines can be a great way to strengthen your feet and improve balance. Not only does this type of training increase the efficiency of exercise, it also strengthens the muscles responsible for protecting the joints in the foot. Going barefoot on elliptical machines also helps reduce your risk of injury as you are not wearing shoes that may have poor fit, cushioning or support. Additionally, going barefoot on elliptical machines increases proprioception, which is our body’s ability to sense the amount of force placed upon our feet, and helps us adjust appropriately to different surfaces.
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[oscarharrison]

I can also feel these in my outer calf and tibialis posterior. Is this right? Also, I know you have to keep the little toes relaxed but can the big toe push into the ground at all before you pull it back? I find I get more muscle activation ion my arches if I do this but I don't want to do it wrong as I'm very injury prone already.

[SaIadButter]

Do you do it with weight on the foot or sitting

[jeffreydavidconner]

Don't you kind of do that movement when doing seated calf raises ?