028 - Your Feet Have a “Core”—Are You Training It?
The Foot Core System: Build Your Foundation or Stay Broken
You wouldn't ignore your pelvic core—so why are you neglecting your foot core?
For decades, the intrinsic foot muscles were treated like passive passengers, secondary to the calf, quad, or hip. This paradigm-shifting research reframes the foot as a dynamic stability system, with its own version of “core strength.”
The Foot Core System model breaks down the foot into:
Passive subsystem: Bones, ligaments, and joint capsules
Active subsystem: Intrinsic and extrinsic muscles
Neural subsystem: Sensory feedback, proprioception, and motor control
What the Research Shows
Intrinsic foot muscles are critical for arch stability, shock absorption, and load transfer
Their role mirrors the lumbar core: local stabilization under global demand
Exercises like the Short Foot Exercise increase activation, control, and adaptability, especially under dynamic stress
Improvements in balance, posture, and lower extremity injury prevention are strongly tied to foot core function
Think of them as your ground game—without it, everything else is compromised.
Tactical Applications
1. Train the Foot Like You Train the Core
Start with seated Short Foot Exercises
Progress to single-leg balance, barefoot squats, and reactive hops
2. Assess Foot Function Routinely
Use navicular drop tests, arch height index, or even ultrasound if available
Watch for compensation: gripping toes, arch collapse, or excessive pronation
3. Go Minimal… Gradually
Encourage barefoot or minimal footwear sessions for neural activation and proprioception
Introduce slowly—intrinsic foot fatigue is real if untrained
Stay Thick.
McKeon PO, Hertel J, Bramble D, Davis I. The foot core system: a new paradigm for understanding intrinsic foot muscle function. Br J Sports Med. 2015;49(5):290. doi:10.1136/bjsports-2013-092690