FLEX OR DIGIT OR U MB REV IS

WHAT IS IT?

This muscle is responsible for the flexion of your four smaller outer toes each time you take a step. Not to be confused with your plantar fascia – a strip of fibrous tissue that primarily works to absorb shock.

WHY DOES IT MATTER?

Effective toe flexion helps to control the transverse arch, which runs across your foot from the big toe to the little toe and aids your balance, weight distribution and forward momentum. ‘This helps you land and drive forward more efficiently, but the transverse arch also makes space underneath your foot so all your tendons and nerves don’t get bashed every time you land,’ says Buckingham.

WHAT IF I IGNORE IT?

If this muscle is weak you will run with a flatter transverse arch, which can lead to metatarsal injuries and possible nerve problems, says Buckingham:

A / WHAT ’ S THE INJURY REHAB?

Sit with both feet on the floor and practise lifting the ball of your foot by flexing your toes down and creating an arch. ‘Imagine there is a pin under your foot that you don’t want to step on,’ says Buckingham. Repeat 3 x 25 times per foot.

B / H OW DO I STRENGTHEN IT?

Take 15 steps forward while holding a light dumbbell in each hand. With each step, land on your heel then roll your foot forwards and lift up onto your toes to activate the muscle. Do 3 x 15 steps.