Working out this specific area of your body might appear strange, but it has the potential to be a life-saving practice.
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Overview
One in four individuals aged over 65 will experience a loss of balance and fall within the year, resulting in three million visits to the emergency department. Among them, 30,000 will sustain hip fractures and head injuries severe enough to cause death.
For an octogenarian, a hip fracture is akin to a life-threatening condition. This issue should not be taken lightly.
Maintaining an upright posture is undeniably crucial.
An expert in the medical field suggests that with regular upkeep and attention, millions of individuals could prevent future complications.
The emphasis here is on the importance of foot exercise.
Core Stability Extends Beyond Abdominal Muscles
According to Dr. Ralph Rogers, a Consultant in Regenerative Orthopedics & Sports Medicine in the UK, the feet are often overlooked in terms of bodily care.
He likens the feet to the foundation of a building, which provides stability and support to the entire structure. Just as a building collapses if its foundation is weak, the same can happen with your feet, he explains.
The big toe, little toe, and heel act as the three points of a tripod when they are in contact with the ground, maintaining alignment for the ankles, knees, and hips. Dr. Rogers points out that an imbalanced tripod leads to dysfunctional movements, potentially causing pain in the hips, back, neck, and even headaches.
In 2015, Professor Patrick McKeon from Ithaca College, in collaboration with researchers from Harvard, the Universities of Utah and Virginia, introduced the foot core system to address an aspect of foot health typically overlooked by medical professionals.
While core stability usually brings to mind strengthening abdominal muscles to improve balance, posture, and prevent falls, Prof. McKeon notes that foot muscles function similarly.
The eleven intrinsic muscles in each foot provide feedback on the body's positioning and make minor adjustments to maintain stability and balance.
Without this feedback, larger muscles compensate excessively, leading to strain and dysfunction. This strain can put pressure on tendons, bones, and ligaments, increasing the risk of injuries.
According to Matt Ferguson, a developer of a foot strengthening device, some individuals have weak or inactive intrinsic foot muscles, often due to the use of corrective devices for biomechanical foot issues. Additionally, he blames rigid footwear for discouraging the use of foot muscles.
Embrace Barefoot Walking
Professor McKeon acknowledges the necessity of foot devices and supportive footwear in some cases.
His solution involves strengthening the small foot muscles to enable them to make the required adjustments for improved stability. This approach significantly contributes to maintaining balance. Moreover, the methods he proposes for achieving this goal are straightforward.
The first method is walking barefoot, which promotes healthier feet with continued practice. However, it is essential to do so safely.
The other exercise, known as "foot doming," involves a subtle movement that shifts the ball of the foot towards the heel, moving the front of the foot backward slightly and raising the arch. It can be performed while seated or standing.
To view a brief video of Professor McKeon demonstrating foot doming, lasting less than a minute, visit https://www.youtube.com/watch?v=KzqKOrmE1xs
Aim to complete 20 consecutive "domes" two to three times daily.
Furthermore, he asserts that this exercise has shown positive outcomes for individuals dealing with ankle sprains, shin splints, and plantar fasciitis, a condition causing heel pain.
