Targeted foot-intrinsic-muscle training reduces running-related injury rates in recreational runners.

In plain English

Eight weeks of simple foot exercises led to far fewer injuries over the next year. Think toe and arch drills and single-leg balance.

Why it works

Strengthened intrinsic foot musculature improves arch support, reduces excessive pronation, and enhances proprioceptive control during stance.

What it means in practice

Include foot-strength work (5-10 minutes, 2-3x/week) as a low-cost addition to running-injury-prevention programs. Pairs naturally with general strength work and balance training.

The evidence

• Taddei, U.T., Matias, A.B., Duarte, M. et al. (2020). Foot Core Training to Prevent Running-Related Injuries: A Survival Analysis of a Single-Blind, Randomized Controlled Trial. American Journal of Sports Medicine.

  Control-group runners were 2.42 times more likely to experience a running-related injury within the 12-month study period than intervention-group runners (95% CI 1.98-3.62, p=0.035). Time to injury was significantly correlated with both Foot Posture Index (p=0.031, r=0.41) and foot strength gain (p=0.044, r=0.45). The risk reduction emerged at 4-8 months of training, suggesting the intervention requires sustained adherence to produce its protective effect.

  n=118

Why we call confidence medium

Taddei 2020 RCT showed an 87 percentage-point reduction in injury rate (2.42x lower in the intervention group). Single high-quality RCT; replication still needed.

Where it applies

Adult recreational runners.

Does not apply to: runners already on a comprehensive strength program targeting the lower extremity.