Impact of Short Foot Muscle Exercises on Quality of Movement and Flexibility in Amateur Runners

Abstract

The flexibility and proper functioning of all myofascial chains are crucial for athletes, especially for long-distance runners. Due to the continuity of the myofascial structures, restrictions in one part of the body may cause excessive tension in others. The aim of our study was to evaluate the influence of short foot muscle exercises on muscle flexibility and the quality of movement patterns in amateur runners. Eighty long-distance runners, aged 20–45, were randomly divided into two groups: Group 1 (n = 48) and Group 2 (n = 32). Participants in Group 1 performed foot exercises daily for six weeks. Subjects in Group 2 were without any intervention. At baseline and after six weeks, the quality of movement patterns with the Functional Movement Screen and muscle flexibility was evaluated. In Group 1, significantly higher Functional Movement Screen values in individual tasks and in the total score were noted after six weeks. The total score increased from 17 to 18 points (Median (Me) ± half of interquartile range (IQR/2) (Standard Error of Measurement - SEM) 17 ± 1.5 (0.23) at baseline and 18 ± 1.5 (0.24) after six weeks) (p < 0.01), whereas in Group 2, its level remained at 16 points (Me ± IQR/2 (SEM) 16 ± 1.5 (0.31) at baseline and 16 ± 1.25 (0.31) after six weeks). In Group 1, the significant improvement in muscle flexibility was noted (e.g., results for external rotation muscles: (Mean ± SD (SEM) 60.3 ± 0.4 (1.50) at baseline and 62.4 ± 10.3 (1.49) after six weeks) (p = 0.005). In Group 2, significant improvement was observed only for one task in the Active straight leg raise test (p = 0.005 and 0.02). During the measurement of external rotation muscles, a significant decrease in flexibility was observed (Mean ± SD (SEM) 60.1 ± 9.0 (1.60) at baseline and 58.0 ± 8.5 (1.51) after six weeks) (p = 0.001). Plantar short foot muscle exercises may improve muscle flexibility in the upper parts of the body within myofascial chains and influence the quality of fundamental movement patterns. Such exercises may be beneficial for all physically active people and can be performed as part of overall fitness programmes. Moreover, including such exercises in daily training routines of long-distance runners, as well as by athletes in other sport disciplines is also recommended.

Effect of intrinsic foot muscles training on foot function and dynamic postural balance: A systematic review and meta-analysis

“…The total scores for the methodological quality ranged from 1 to 8 points. Eight studies [ 11 , 16 , 18 , 22 – 23 , 26 , 35 , 36 ] were moderate quality (PEDro score ≥5) and the others [ 10 , 17 , 19 , 37 – 41 ] were poor quality (PEDro score < 5). The following items were most commonly reported in the articles: random allocation (69%), concealed allocation groups (19%), similar at baseline (63%), blinding of the therapist/subject reported in none of the articles, and blinding of the assessor in ten articles (63%), follow-up > 85% (38%), intention-to-treat analysis (25%), between-group comparison (88%), Point measures and measures of variability (100%).…”

“…The studies included 14 RCTs with sample sizes ranging from 14 to 118 [ 11 , 16 – 19 , 22 , 23 , 26 , 37 , 39 – 41 ] and 2 pre-/post-test designs with sample sizes of n = 12 and n = 21 [ 10 , 36 ]. The intervention time of the 16 studies varied: 4 weeks [ 10 , 16 , 26 ], 5 weeks [ 39 ], 6 weeks [ 17 , 18 , 35 , 41 ], 7 weeks [ 19 ], 8 weeks [ 11 , 22 , 36 , 38 ], 9 weeks [ 40 ], 10 weeks [ 37 ] and 16 weeks [ 23 ]. The details of the study and participant characteristics are presented in Table 2 .…”

“…The 16 studies included a total of 627 participants. Seven studies included elite long-distance runners (n = 348) [ 17 , 18 , 22 , 23 , 37 – 39 ]. Three studies explored the IFMs in patients with pes planus (n = 75) [ 11 , 39 , 41 ], and 6 other studies included only healthy or asymptomatic subjects (n = 207) [ 10 , 16 , 19 , 26 , 36 , 40 ].…”

“…IFMs can be trained by using several methods, such as short foot exercise (SFE), toe-posture exercises, towel curl exercises and metatarsophalangeal joint (MPJ) muscle training [ 17 – 21 ]. Amongst these methods, SFE is the most studied because it utilises the IFMs to draw the metatarsal heads back towards the heel whilst minimising distal interphalangeal flexion [ 18 , 22 , 23 ]. Through IFM training, weakened or inhibited IFMs are activated and foot–ankle neuromuscular control is improved [ 24 ], which may help prevent running-related injuries, such as plantar fasciitis [ 25 ], foot pronation [ 26 ], hallux valgus [ 27 ] and chronic ankle instability [ 28 ].…”

Fascial Nomenclature: Update 2021, Part 2

“…The vision of a myofascial continuum, that is, a continuity of the myofascial tissue where the tension of a district influences all the "links" of the chain can be found in several authors: Busquet (1992); Souchard (1993); Myers (1997); Paoletti (1998) [ 35 , 36 ]. Recent studies support this view, using the schemes devised by the authors cited previously, to solve problems related to pain in the lumbar area due to vertebral degeneration and to improve athletic performance, even if we need further confirmation [ 37 , 38 ].…”