ANKLE-FOOT – TRAINING RESEARCH
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STRENGTH, POWER, SPEED
– Flexion of Toe Joints
Strength Training for the Intrinsic Flexor Muscles of the Foot – Hashimoto – 2014
Procedure
– flexion of all toe joints against a 3-kg load was implemented
– 200 repetitions once per day, 3x per week, for a period of 8 weeks
Results
| Inspected | Pre-training | Post-training | |
| Toe grip (kg) | L | 9.3 (5.6–11) | 14.4 (11.9–15.5)** |
| R | 9.4 (6.2–12.7) | 14.2 (12.1–15.7)** | |
| Arch length (cm) | L | 18.6 (17.3–20.1) | 17.7 (17.2–19.4)** |
| R | 18.7 (17.9–19.6) | 18.1 (16.7–19)** | |
| Transverse arch length (cm) | L | 10.4 (9.7–11.3) | 10.1 (9.5–10.7)** |
| R | 10.3 (10–11.1) | 10.1 (9.8–11)** | |
| Long jump with one leg standing (cm) | L | 178.8 (163.5–217) | 198.3 (177–226.5)** |
| R | 179 (151.5–206) | 189.5 (166.5–227)** | |
| Vertical jump (cm) | 54 (43.5–71.5) | 55.5 (49.5–73)* | |
| 50-meter dash time (s) | 7.34 (6.79–8.58) | 7.05 (6.5–8.22)** | |
STRENGTH, POWER, SPEED
– Flexion of Toe Joints
The Potential of toe flexor muscles to enhance performance – Golmann – 2013
Procedure
– The metatarsal phalangeal joint (MPJ) and its crossing toe flexor muscles (TFM) represent the link between the large leg extensor muscles and the ground
-15 men performed a heavy resistance TFM strength training with 90% MVIC; 7 wks (560 contractions) for both feet
Significant Results
(1) MPJ plantar flexion moments in the dynamometer
(2) External MPJ dorsiflexion moments
(3) Jump distance in horizontal jumping increased significantly
STRENGTH, POWER, SPEED
– Foot Strengthening Exercises vs. Minimalist Shoes
Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles – Ridge – 2018 – PDF File .
Procedure
– Supportive footwear may contribute to intrinsic foot muscle weakness by reducing the muscles’ role in locomotion
– determine the effect of walking in minimalist footwear or performing foot strengthening exercises on foot muscle size and strength
– 57 runners maintained their prestudy running mileage
1. minimalist shoe walking (MSW): walked in provided footwear, increasing weekly the number of steps per day taken in the shoes.
2. foot strengthening (FS) exercise: performed a set of progressive resistance exercises at least 5 d·wk
Results
– Minimalist shoe walking is as effective as foot strengthening exercises in increasing foot muscle size and strength.