The Foot Core: Doming and the Tripod

Foot core training begins with targeting the intrinsic muscles of the foot via the short foot exercise for enhancing the capacity and control of the foot core system.  When doing single leg exercises the foot is ‘shortened’ by using the intrinsic muscles to pull the big toe towards the heel as the medial arch is elevated. As the arch raises during this exercise, it is also referred to as ‘foot doming’.

The goal is to keep the dome as well as the tri-pod of the foot:

• The base of the 1st toe
• The base of the 5th toe
• The center of your heel

You will feel this sensation when your foot is rooted to the ground with equal pressure over all three points.  Combine that with a lifted arch and you are building a strong foot.

Common faults are:

• Too much weight on the inside or outside of the foot. 
• Weight shift on the heel instead of using the support of the toes.
• Big toe not pressing down into the ground
• Curling of the big toe
• Inability to hold/brace the foot with minimal movement