When we think of core strength, we often picture abs and crunches. But what if I told you your feet play a vital role in supporting your core? Yes, your feet! Most people don’t realize that the foundation of our body’s movement starts from the ground up, with our feet directly influencing our deep core stability. In this blog, we’ll explore how the foot core connection can impact overall strength, balance, and injury prevention, along with practical exercises to integrate this knowledge into your fitness routine.
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Understanding the Deep Core
Understanding how the foot plays a crucial role in the deep core is key to improving overall strength and stability. How does the foot tie into your core? Let’s break it down.
The Deep Core: Components and Function
The deep core consists of several key muscles and tissues that work together for stability and movement. These include:
- Diaphragm (the respiratory diaphragm)
- Pelvic diaphragm (pelvic floor)
- Transverse abdominis (your natural “weight belt” wrapping around the abdomen)
- Multifidus (muscles running along the spine)
- Deep psoas (hip flexor muscles)
Together, these form a powerful unit that helps stabilize the spine and hips. But there’s more to the core than just the abdomen and pelvis.
The Deep Front Fascial Line
The deep front fascial line connects the foot to the core in an essential way. As explained by Thomas Meyers in Anatomy Trains, this line runs from the bottom of the foot (including the flexors of the foot and the posterior tibialis) all the way up the body. Here’s how it connects:
- Foot flexors and posterior tibialis help lock the foot into a stable position for movement.
- The line continues up through the popliteus (behind the knee) and the adductors (inner thigh).
- It integrates with the deep stabilizers of the hip (“deep five”) and connects into the pelvic floor fascia and, ultimately, the psoas and diaphragm.
This integration means that the foot’s stability directly affects the performance of the deep core.
Why Pelvic Floor Therapy Needs to Include Footwork
In my practice, where I work alongside two other pelvic floor therapists, we never isolate pelvic floor exercises. Doing exercises solely on a table won’t improve function as much as integrating them into daily life and movement. The connection with the ground—specifically the foot—is vital for effective pelvic floor therapy and core strengthening.
The Role of Fascia
Fascia, the tissue that surrounds and connects muscles, plays a huge role in force transmission throughout the body. The tensegrity model shows how tension and elasticity in one area, like the foot, affect the entire system. If your foot is unstable or poorly loaded, it impacts your entire deep front line—affecting everything from your core to your pelvic floor, diaphragm, and hip stabilization.
Integrating Feet with Deep Core Exercises
We need to think about deep integration from the foot all the way up to the pelvis. How do we do that? Through an exercise called short foot, which helps you work on the sequencing and coordination of foot-to-core integration.
Exercise 1: Short Foot
Start by finding your neutral foot position—rotate your foot in and out, then settle in the middle. Root your toes into the ground, especially your big toe, with about 20-25% tension. This will lift the ball of your foot and raise your arch. Pair this movement with your breath: inhale to relax your foot, exhale to root it into the ground.
If you have a bunion, consider using a bunion spacer or a rolled-up towel to help support the big toe as you root it.
Exercise 2: Single-Leg Stand with Short Foot
For the single-leg stand with short foot, hinge at the hips and kickstand your leg back. Use a dynamic arm motion, with the opposite arm forward as if you were running. Breathe in to relax the pelvic floor, diaphragm, and foot, and exhale to engage the muscles. Repeat for eight reps.
Exercise 3: Short Foot Reverse Lunge
For the short foot reverse lunge, assume a hip-hinge position. Inhale as you lunge back, exhale and engage short foot as you drive up. Keep a slight forward lean, with your knee just slightly forward, and think about activating the pelvic floor. Inhale down, exhale with 20-25% tension and lift the pelvic floor.
Key Takeaway
These three exercises help you integrate your feet with your core. You can apply this concept to so many exercises, and it’s one of the best things you can do to improve integrated movement patterns, faster stabilization, and injury prevention.
Share Your Experience
I’m a huge fan of short foot, and I’ve had the honor of learning from Dr. Emily Splichal for years. It’s one of the best things I do with my patients regularly. I hope you enjoy it!
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