Exercises to Strengthen Feet Turning Inward

当你走路或跑步时，注意到你的脚向内转动可能意味着你是过度的。在2014年12月分析的情况下，将脚的姿势突出到过度程度可能导致小腿损伤脚踝研究杂志。

幸运的是，有些方法可以锻炼身体，让你的脚踝向内转动和过度。加强你的脚和脚踝可以有助于预防脚踝扭伤，由于过度造成而跌倒和伤害。

A June 2016 study in物理治疗康复科学展示了患有的身体脚的患者的人慢性脚踝扭伤可以从力量训练脚的力量中受益匪浅。

The study states that脚踝扭伤account for 75 percent of all lower extremity injuries and are often related to foot pronation. What's more, having a foot turning inward causes inward rotation further up the leg. This can mean doing any activity where you are bearing weight puts you at more of a risk of falls and injuries.

Other problems can also result, such as plantar fasciitis, a painful condition in which there is inflammation in the connective tissue of your foot, resulting in stabbing sensations upon walking, according to theMayo Clinic。Patellofemoral pain can occur too, which causes pain around the knee cap, making it difficult to walk, run, jump or climb stairs, says theMayo Clinic。

阅读更多：12次练习与膝关节疼痛有关

物理治疗康复科学文章录制了30名男子和女性的脚。将它们随机分配给表演短脚运动的组，瞄准脚的内在肌肉或毛巾卷曲运动。脚的固有肌肉是那些起源于脚的肌肉，并且负责诸如脚趾运动的精细电机动作负责。

The study participants performed the exercises for eight weeks, three times per day, for a total of 5 minutes each day. The participants were then given a test to assess changes in their arch and ankle stability.

该研究的结果表明，两组的显着改善，但在进行内在足部加强练习中发现了更相当大的增加。

这项研究由2019年10月的研究备份运动康复杂志那which studied a group of 30 adults with chronic ankle instability, split into a group of intrinsic foot exercises or non-exercisers. The study lasted for six weeks, and muscle activation and dynamic balance improved significantly for the participants performing the intrinsic foot exercises.

Try the following exercise performed in the study, to help train and strengthen your intrinsic foot muscles:

1. Stand or sit with your bare feet flat on the ground and press your first and fifth toe into the floor, extending your other toes. Hold for three seconds. Perform four sets of 15 repetitions.
2. Extend your first toe, pressing the rest of your toes into the floor. Hold for eight seconds. Perform four sets of eight repetitions.
3. Extend your second to fifth toes, pressing your first toe into the floor. Hold for 20 seconds. Perform four sets of three repetitions.

You can graduate from sitting to standing, then to standing on only one leg over time.

阅读更多：Bad Knees? Try These 14 Knee Strengthening Exercises

To help prevent your feet or a single foot turning inward, you can also perform these activities recommended by the美国举行委员会对于脚踝加强。这些活动将有助于提高您的脚踝流动性和稳定性，防止校饰和造成伤害。

• 泡沫滚动your hamstring and calf muscles.
• 伸展你的腿筋和小腿肌肉。
• 将脚的拱绑定五到10秒，5到10次重复。
• 用你的脚趾拿起一条毛巾，把它带到你，以加强你的拱门。
• Performing single-leg exercises as part of your workout routine.

另一种选择可以是使用防静鞋。5月2019年5月研究普罗斯一体在26名女性赛道中观察到，当跑步者没有疲惫时，抗突鞋有助于打音。请与您的医疗保健提供商联系，看看防挂鞋是否适合您。

阅读更多：延伸和加强脚踝跑步