Whether you are recovering from an injury or are simply looking to maximize performance,

無論您是在養傷，還是隻是想最大限度地提高表現、

I'm going to show you exercises that will improve your range of motion, control, and strength of the muscles around your feet and ankles.

我將向你展示一些練習，這些練習將改善你的活動範圍、控制力以及腳和腳踝周圍肌肉的力量。

Before diving into these exercises, I want to review some basic foot and ankle anatomy.

在深入學習這些練習之前，我想先回顧一些基本的足踝解剖知識。

The muscles of the feet can be divided into three groups.

腳部肌肉可分為三組。

The first is the triceps surae, which include your calf muscles, and the second is the extrinsic foot muscles, both of which originate outside the foot and insert in the foot.

第一塊是肱三頭肌，包括小腿肌肉；第二塊是足外側肌肉，這兩塊肌肉都起源於足外，插入足內。

An example of an extrinsic foot muscle is the extensor hallucis longus, which extends or lifts up the big toe.

腳外肌的一個例子是拇長伸肌，它可以伸展或抬起大腳趾。

The third group is the intrinsic foot muscles, and these originate and insert within the foot.

第三組是足部固有肌肉，這些肌肉起源於足部並插入足部。

An example is the abductor hallucis, a muscle primarily responsible for abducting or moving the big toe outward.

例如內收肌，它主要負責外展或向外移動大腳趾。

As a whole, these intrinsic muscles are used for assisting with standing and walking, balance, and most notably, providing structural stability to the foot and the medial longitudinal arch during the push-off phase of walking.

作為一個整體，這些內在肌肉用於協助站立和行走、平衡，最明顯的是在行走的推起階段為足部和內側縱弓提供結構穩定性。

The medial longitudinal arch runs along the inside of your foot across three regions, the rear foot, midfoot, and forefoot.

內側縱弓沿著腳的內側穿過三個區域，即後腳掌、中腳掌和前腳掌。

Along with your lateral arch, located on the outside, and the transverse arch, which runs across your foot from one side to the other, these three arches work together to distribute weight, absorb shock, and allow for dynamic movements of your foot during various activities.

這三個足弓與位於外側的側足弓和橫足弓（從腳的一側到另一側）共同作用，以分散重量、吸收衝擊力，並使腳在各種活動中保持動態運動。

When it comes to foot exercises, there are three things worth mentioning.

說到足部鍛鍊，有三點值得一提。

First, you will often see some movements called foot intrinsic exercises.

首先，你經常會看到一些被稱為足部內在練習的動作。

However, based on the anatomy and function of the foot, most exercises will also work your extrinsic muscles to some degree.

不過，根據足部的解剖結構和功能，大多數練習也會在一定程度上鍛鍊外在肌肉。

Second, there are no best foot exercises.

其次，沒有最好的足部鍛鍊方法。

Which exercises you perform will depend on factors like your injury and goals.

進行哪些鍛鍊取決於您的傷勢和目標等因素。

This leads me to the third thing.

這就引出了第三件事。

The exercises I'm going to present will generally follow along a continuum.

我要介紹的練習一般都是連續性的。

On the left side, you have movements that are lower intensity and place less load through your foot, such as the popular toe yoga exercise, while more toward the right side, exercises are higher intensity and place more load through your foot, like single leg hopping.

左側的運動強度較低，腳部承受的負荷較小，比如流行的腳尖瑜伽；而右側的運動強度較高，腳部承受的負荷較大，比如單腿跳。

This is not a perfect framework, but it can be helpful when programming exercises based on your goals, tolerance, symptoms, etc.

這並不是一個完美的框架，但在根據你的目標、耐受性、症狀等制定鍛鍊計劃時，它可能會有所幫助。

For example, if you are recovering from a foot injury and simply want to return to daily activities, you might stay toward the left side.

例如，如果您正在從腳傷中恢復，只想恢復日常活動，您可能會向左側靠攏。

In contrast, if you want to return to a sport that requires sprinting or jumping, you would eventually need to progress toward the right and include higher intensity exercises.

與此相反，如果你想重返需要短跑或跳躍的運動項目，你最終需要向右轉，並進行更高強度的鍛鍊。

Here are six options that focus on foot specific strength and control.

以下是六種側重於腳部特定力量和控制的選擇。

The first involves active toe flexion and extension.

第一種是主動屈伸腳趾。

Without shoes or socks, place your heels supported on the ground and start by actively curling your toes into flexion or scrunching them underneath you.

不穿鞋或襪子，將腳跟支撐在地面上，首先主動將腳趾蜷曲成屈曲狀，或將腳趾搓到腳下。

Then do the opposite and extend all your toes or lift them up as high as you can.

然後做相反的動作，伸展所有腳趾，或將腳趾抬得儘可能高。

You can also do this movement with your foot on a towel on the ground.

您也可以把腳放在地上的毛巾上做這個動作。

Curl your toes to pull the towel toward you and then spread them fully to relax.

蜷起腳趾將毛巾拉向自己，然後完全張開腳趾放鬆。

Repeat this sequence of flexing and extending your toes.

重複這一屈伸腳趾的動作。

Another variation for flexion involves grabbing a ball.

屈伸的另一個變式是抓住一個球。

Keeping the heel fixed on the floor, grab a small ball with all your toes, lift and hold it off the ground for a few seconds, then place it back in its original position and repeat.

腳跟固定在地板上，用腳趾抓住一個小球，將其抬起並保持離開地面幾秒鐘，然後將其放回原位，重複上述動作。

Finally, there is an exercise called toe yoga, which flexes and extends the toes, but only at one joint.

最後，還有一種名為 "腳趾瑜伽 "的運動，可以彎曲和伸展腳趾，但僅限於一個關節。

Lift your big toe off the floor while maintaining ground contact with the other four toes.

將大腳趾抬離地面，同時與其他四個腳趾保持地面接觸。

Now try to do the opposite by lifting the four smaller toes off the floor while keeping the big toe down.

現在試著做相反的動作，將四個小腳趾抬離地面，同時保持大腳趾向下。

Repeat this sequence, alternating between lifting the big toe and the four smaller toes.

重複這一順序，交替抬起大腳趾和四個小腳趾。

Adduction or bringing your toes together is quite challenging, so it might be best to start with a towel between your toes for feedback.

內收或將腳趾併攏頗具挑戰性，是以最好在開始時在腳趾間墊一塊毛巾以獲得反饋。

Squeeze the towel for a couple of seconds, relax and repeat.

擠壓毛巾幾秒鐘，放鬆，然後重複。

You can also use the tip of a pen and perform adduction between different toes.

您還可以使用筆尖，在不同腳趾之間做內收動作。

You will do the opposite for abduction and try to spread all your toes apart.

外展時則相反，儘量將所有腳趾分開。

The toe spread out exercise is another option.

腳趾伸展運動是另一種選擇。

Start by lifting all your toes off the floor, then move each toe down to the ground one at a time, starting with the little toe and ending with the big toe.

首先將所有腳趾抬離地面，然後將每個腳趾逐個向下移動到地面，從小腳趾開始，到大腳趾結束。

Your goal is to keep the toes spread as far as you can throughout the entire movement.

您的目標是在整個動作過程中儘量保持腳趾張開。

Some of these movements require a decent amount of coordination and control, so don't get too discouraged if they are challenging at first.

其中有些動作需要相當的協調性和控制力，所以如果一開始有難度，也不要太灰心。

You should get better with practice and repetition.

通過練習和反覆練習，你應該會變得更好。

The third option is called the short foot exercise.

第三種方法叫做短腳練習。

From a sitting position, try and bring the base of your big toe towards your heel, creating a shortened arch.

從坐姿開始，試著將大腳趾根部向腳跟靠攏，形成縮短的足弓。

Keep your forefoot and heel flat on the ground and avoid flexing your big toe.

前腳掌和腳跟平放在地面上，避免彎曲大腳趾。

Once you master this in sitting, progress to standing on two legs, then on a single leg.

一旦你掌握了坐姿，就可以練習雙腿站立，然後再練習單腿站立。

Eventually, you can even try incorporating this short foot during exercises like a squat or single leg deadlift.

最後，你甚至可以嘗試在深蹲或單腿舉重等練習中加入這種短腳。

You can perform one, two, or all of these exercises for 2-4 sets of 30-60 seconds multiple times a week.

您可以每週多次進行這些運動中的一項、兩項或全部運動，每次 2-4 組，每組 30-60 秒。

Option 4, resisted big toe flexion.

方案 4，抵抗性大腳趾屈曲。

Without shoes or socks, wrap a resistance band around the big toe.

不穿鞋或襪子，用阻力帶纏繞大腳趾。

Then bend or flex the big toe while trying not to move the four smaller toes.

然後彎曲或屈曲大腳趾，同時儘量不要移動四個小腳趾。

Slowly control the movement back to the start and repeat.

慢慢控制動作回到起點，然後重複。

You can do this movement in a non-weight-bearing position like long sitting, or you can perform with your foot on the ground while standing.

您可以在長時間坐著等不負重的姿勢下做這個動作，也可以在站立時用腳踩地做這個動作。

Obviously, the floor will limit your big toe flexion, so place your foot on an elevated surface to move through more range of motion.

很明顯，地板會限制你大腳趾的彎曲，是以將腳放在高處，以獲得更大的活動範圍。

For either variation, aim for 2-4 sets of 10-20 repetitions multiple times a week.

無論是哪種變體，每週都要多次重複 2-4 組，每組 10-20 次。

One of the main arguments against the previous foot exercises is that they insufficiently load the foot muscles to meet the demands of higher level activities like running or jumping.

反對以往足部練習的一個主要理由是，這些練習對足部肌肉的負荷不足，無法滿足跑步或跳躍等高水平活動的需求。

Therefore, here are two additional options adapted from the work of Roman Torreon.

是以，這裡有兩個從 Roman Torreon 作品中改編而來的補充方案。

The first is a standing big toe flexion isometric against an inclined surface.

第一種是站立大腳趾屈曲等長，靠在傾斜表面上。

This position places the big toe at about a 30-45 degree angle, which has been shown to be a more optimal position for producing force.

這種姿勢使大腳趾成 30-45 度角，已被證明是產生力量的最佳姿勢。

Push your big toe against the inclined surface for 3-5 seconds at about 60-100% of your maximal effort.

將大腳趾抵住斜面，以最大努力的 60%-100%，持續 3-5 秒鐘。

Your goal is to accumulate 60 seconds of total work.

您的目標是累計 60 秒的總工作時間。

For example, you could perform 4 sets of 5 reps with a 3-second hold or 3 sets of 4 reps with a 5-second hold.

例如，你可以做 4 組 5 個動作，保持 3 秒鐘；或者做 3 組 4 個動作，保持 5 秒鐘。

You can perform this isometric while standing on two legs or a single leg.

您可以在雙腿站立或單腿站立時做這個等長動作。

If you want to progress to higher intensities, you can add external load in the form of a barbell, dumbbells, etc.

如果想提高強度，可以用槓鈴、啞鈴等形式增加外部負荷。

The second advanced option is called a foot bridge and can be used as a progression to the short foot exercise.

第二種高級方法稱為 "腳橋"，可作為短腳練習的進階。

Place your heel and big toe on plates or another elevated surface, slightly lean forward, and hold while trying to maintain the position of your arch.

將腳跟和大腳趾放在平板或其他高處，身體略微前傾，保持住，同時努力保持足弓的位置。

Hold each repetition for 3-12 seconds, trying to accumulate about 60-120 seconds of total work.

每次重複保持 3-12 秒，儘量累計 60-120 秒。

For example, you could perform 3 sets of 4 reps with a 5-second hold or 4 sets of 3 reps with a 10-second hold.

例如，你可以進行 3 組 4 個動作，保持 5 秒鐘；或者進行 4 組 3 個動作，保持 10 秒鐘。

Once again, you can do this while standing on two legs or a single leg and can progress to higher intensities by loading the exercise with a barbell, dumbbells, etc.

同樣，您可以在雙腿站立或單腿站立時做這個動作，還可以通過使用槓鈴、啞鈴等器械來增加運動強度。

In addition to foot-specific exercises, if you are looking to include a more comprehensive program targeting the feet and ankles, I'm going to quickly review three additional exercise categories before ending with plyometrics.

除了針對足部的練習外，如果您希望針對足部和踝關節進行更全面的訓練，我將在結束負重練習之前快速回顧另外三種練習類別。

Just know that each category has infinite exercise options, so I'm only going to present a few for each.

要知道，每個類別都有無限的練習選項，所以我只為每個類別介紹幾種。

Category 1, Foot and Ankle Strength.

第 1 類，足踝力量。

Heel raises are probably the most well-known exercise in this category, and since they require you to move and support your entire body weight, they will strengthen your intrinsic foot muscles.

提踵運動可能是這類運動中最著名的，因為它需要你移動和支撐整個身體的重量，所以能增強你腳部的內在肌肉。

A simple standing progression starts with two legs on flat ground and progresses to a single leg on a step with weight.

簡單的站立練習從兩條腿站在平地上開始，到單腿站在有重量的臺階上。

If you want to increase the amount of work done by your midfoot, you can perform these heel raises with your toes on an inclined surface, like a slant board.

如果想增加中足的運動量，可以在斜板等傾斜表面上用腳趾做提踵運動。

You can also perform seated heel raises using a machine or with weights on your knees, either with your feet on the floor or on a step.

您還可以使用機器或在膝蓋上放置重物，雙腳著地或踩在臺階上，做坐姿提踵運動。

Some other ankle and foot movements in this category include ankle dorsiflexion, inversion, eversion, and forefoot adduction.

該類別中的其他一些踝關節和足部運動包括踝關節外翻、內翻、外翻和前腳掌內收。

These are commonly used during rehab for various lower body conditions, and because they are usually performed in a non-weightbearing position, they primarily work the extrinsic foot muscles.

這些動作通常用於各種下半身疾病的康復治療，由於通常是在非負重狀態下進行，是以主要鍛鍊足部外側肌肉。

Category 2, Balance and Proprioception.

第 2 類，平衡與直覺。

Start with static balance where you stand on one leg while keeping the base of your toes on the floor.

從靜態平衡開始，單腿站立，同時保持腳趾根部著地。

If it helps, you can place an object under that area for feedback, such as a coin under the base of your big toe.

如果有幫助，您可以在該區域下方放置一個物體以獲得反饋，例如在大腳趾根部下方放置一枚硬幣。

Come on flat ground with your eyes open, and then you can progress by closing your eyes, standing on an unstable surface, or adding perturbations like passing a weight from hand to hand.

先在平地上睜開眼睛，然後閉上眼睛，站在不穩定的地面上，或者增加一些擾動，比如將重物從一隻手傳到另一隻手。

Some dynamic balance options include reaching for objects in different directions with your lower body or upper body.

一些動態平衡選項包括用下半身或上半身向不同方向伸手拿東西。

If you want to place more emphasis on the intrinsic muscles, add a wedge or object under your heel as this can increase forefoot proprioceptive reliance during this task.

如果你想更多地強調內在肌肉，可以在腳跟下加一個楔子或物體，因為這可以在這項任務中增加前腳掌本體感覺的依賴性。

Category 3, Other Lower Body Exercises.

第 3 類，其他下半身運動。

Similar to the heel raises, other lower body exercises that require you to move and support your entire body weight will work your intrinsic foot muscles to some degree.

與提踵運動類似，其他需要您移動和支撐整個身體重量的下半身運動也會在一定程度上鍛鍊您的足部固有肌肉。

There are a lot of options, but some examples include single leg deadlifts, step downs, and lunges.

有很多選擇，但一些例子包括單腿負重、下蹲和肺活量。

If you want to place additional emphasis on your feet, you can try performing these while maintaining that short foot position I mentioned earlier.

如果你想進一步強調你的雙腳，你可以試著在做這些動作時保持我前面提到的短腳姿勢。

Just know that your foot is meant to pronate, supinate, and move in various directions during exercises, walking, and other activities, so you don't always have to train in this position.

要知道，在運動、行走和其他活動中，你的腳會向不同方向前伸、上翹和移動，是以你不必總是以這種姿勢進行訓練。

Since your foot's extrinsic and intrinsic muscles play a role in sprinting, jumping, and other athletic abilities, eventually including plyometrics is not only a great stimulus for the calf and foot complex, but it can better prepare you for running and sport and reduce your risk of injury.

由於足部的外在和內在肌肉在衝刺、跳躍和其他運動能力中起著重要作用，是以最終包括負重訓練不僅能極大地刺激小腿和足部肌肉群，還能更好地為跑步和運動做好準備，並降低受傷的風險。

There are infinite exercises out there, but I think it's important to include a variation with a horizontal or forward component for three main reasons.

雖然有無數種練習，但我認為，基於以下三個主要原因，在練習中加入橫向或前傾的變化是很重要的。

1.

1.

The ankle has been shown to be used more in takeoff during horizontal hops than in vertical hops.

事實證明，在水準跳躍時，踝關節在起飛時比在垂直跳躍時使用得更多。

2.

2.

Jumping and jumping has been shown to highly load the Achilles tendon.

事實證明，跳躍和跳躍會給跟腱帶來很大負擔。

And 3.

和 3.

Producing horizontal forces is a major component of acceleration in sprinting.

產生水準力是短跑加速度的主要組成部分。

One option is rebound jumps.

一種方法是反彈跳躍。

Starting on two legs, aim to jump as high as possible and as quickly as possible while keeping your legs fully extended and pushing against the ground with only your ankles and toes.

雙腿起跳，目標是儘可能高、儘可能快地跳起來，同時保持雙腿完全伸直，僅用腳踝和腳趾用力頂住地面。

Progress by moving side to side, and eventually forward and backward.

通過左右移動取得進步，最後向前和向後移動。

You can then follow a similar progression on a single leg.

然後，您可以在單腿上進行類似的練習。

The goal of rebound jumps is to have the work come predominantly from the ankle and foot.

反彈跳的目的是讓力量主要來自腳踝和腳掌。

If you have a hard time with this coordination, try starting with penguin marches.

如果在協調方面有困難，可以嘗試從企鵝行進開始。

Place your hands on your hips and stand up on your toes.

雙手放在臀部，用腳尖站立。

Alternate balancing on one foot and lifting up the toes on the other as high as you can.

交替用一隻腳保持平衡，另一隻腳的腳趾儘量抬高。

If you struggle with balance, you can hold onto an object for assistance.

如果您在平衡方面有困難，可以扶著一個物體尋求幫助。

If you want to make this harder, increase the speed of the movement.

如果想增加難度，可以提高動作速度。

Other options are vertical and horizontal jumps.

其他選擇還有縱跳和橫跳。

Again, there are endless possibilities, but a simple progression starts with a submaximal effort on two legs and progresses toward a maximal effort on a single leg.

同樣，有無窮無盡的可能性，但一個簡單的進展是從兩條腿的次最大努力開始，然後向單腿的最大努力邁進。

To program these plyometrics in the simplest way possible, you can aim for 2-4 sets of 10-30 seconds for the penguin marches or rebound jumps, and 2-4 sets of 4-10 repetitions for the vertical or horizontal jumps 2-4 days a week.

要想以最簡單的方式進行這些負重訓練，可以每週 2-4 天進行企鵝行軍或反彈跳 2-4 組，每組 10-30 秒；縱跳或橫跳 2-4 組，每組 4-10 次。

Everything up to this point has placed more emphasis on the strength and control of your feet and ankles.

到目前為止，所有的訓練都更加強調腳和腳踝的力量和控制。

Some of these exercises will also work on your range of motion, however if you want to include more specific mobility drills, here are some examples.

其中一些練習還能鍛鍊你的動作幅度，不過，如果你想加入更具體的移動練習，這裡有一些例子。

For toe flexion, you can manually curl your toes with your hands, or while standing, place your foot behind you with your toenails facing down.

腳趾彎曲時，可以用手手動捲起腳趾，或者站立時將腳放在身後，腳趾甲朝下。

Hold this position or gently rock your foot side to side to bias different toes.

保持這個姿勢，或者輕輕左右搖晃你的腳，以偏向不同的腳趾。

For toe extension, you can either 1.

對於腳趾伸展，你可以選擇 1.

Use your hands to pull your toes back, 2.

用手將腳趾往後拉， 2.

Stand in a split stance and rock forward, or 3.

站成劈叉姿勢，向前搖擺，或 3.

Perform a more advanced movement like a split squat with an emphasis on loading the back foot.

做一個更高級的動作，比如劈叉深蹲，重點是讓後腳負重。

To target your ankle, there are generally two movements to consider, dorsiflexion and plantarflexion.

針對踝關節，一般有兩個動作需要考慮，即背屈和跖屈。

For ankle dorsiflexion, you can stand in a split stance or half kneeling position and drive your knee over your toes as far as possible while keeping your heel on the ground.

做踝關節背屈運動時，你可以站成劈叉式或半跪式，在腳跟著地的情況下，儘量將膝蓋頂過腳趾。

More advanced options include performing a squat or split squat, which you purposely move into as much dorsiflexion as you can tolerate.

更高級的選擇包括進行深蹲或劈叉深蹲，你要有意識地儘可能多地進行背屈運動。

Finally, for ankle plantarflexion, you can stretch the top of your foot in a standing or sitting position, with your foot on a bench or elevated surface, or with a more advanced variation, such as in a low kneeling position.

最後，對於踝關節跖屈，你可以在站立或坐著的姿勢下拉伸腳掌，將腳放在長凳或高臺上，或者採用更高級的變式，如低跪姿勢。

For any of the additional exercise categories, plyometrics, and some of the mobility drills, you can perform these either barefoot or with shoes depending on your comfort and preferences.

至於其他運動類別、負重練習和一些移動練習，您可以根據自己的舒適度和喜好赤腳或穿鞋進行。

Being barefoot will generally make single leg exercises that have a balance component more challenging.

赤腳通常會使單腿練習中的平衡部分更具挑戰性。

However, you might find the direct pressure of being barefoot painful.

不過，赤腳的直接壓力可能會讓您感到疼痛。

Plus, some exercises lend themselves better to shoes.

另外，有些運動更適合穿鞋。

For example, you might find the heel raises on the edge of a step uncomfortable without shoes.

例如，如果不穿鞋，您可能會覺得腳跟抬起來踩在臺階邊上很不舒服。

You might also be training in a commercial gym where you'd prefer not to be barefoot.

您也可能在商業健身房進行訓練，在那裡您最好不要赤腳。

Decide what works best for you for each exercise.

決定每種運動最適合你的方式。

So, why should you train the foot?

那麼，為什麼要對足部進行訓練呢？

I think there are generally three scenarios where including exercises for foot-specific strength can be valuable.

我認為，一般來說，在三種情況下進行足部力量訓練會很有價值。

The first scenario relates to rehab.

第一種情況與康復有關。

For example, if you had a foot injury or surgery that required a period of immobilization in a boot, this will likely result in muscle atrophy and joint stiffness.

例如，如果您的足部受過傷或動過手術，需要在靴子裡固定一段時間，這很可能會導致肌肉萎縮和關節僵硬。

During the early stage of rehab, you might start with lower intensity exercises like the short foot and towel curls every other day since they are lower load and generally more tolerable early on.

在康復訓練的早期階段，你可以從強度較低的運動開始，比如隔天做一次短腳和毛巾捲曲，因為這些運動的負荷較低，一般在早期更容易承受。

The second scenario is for performance.

第二種情況是為了提高性能。

If you are a higher level athlete looking to compete in a sport that requires sprinting, jumping, cutting, etc. training the foot with higher intensity exercises can be a valuable addition.

如果你是一名高水平運動員，希望參加需要短跑、跳躍、切入等項目的比賽，那麼用更高強度的練習來訓練足部是非常有價值的補充。

Here, you might perform the big toe flexion isometric and foot bridge exercise on a single leg with external load as well as progress toward single leg multi-planar rebound jumps 2-4 times a week.

在此，您可以進行單腿大腳趾屈曲等長運動和腳橋運動，外加負重，並逐步進行單腿多平面反彈跳，每週 2-4 次。

Just know that in either of the first two scenarios, you should also be performing some or all of the additional exercise categories to maximize your rehab and training.

只要知道在前兩種情況下，你還應該進行一些或全部額外的運動類別，以最大限度地提高你的康復和訓練效果。

The third and final scenario is for anyone who has specific goals related to their feet.

第三種，也是最後一種情況，適用於對自己的雙腳有具體目標的人。

Just like you would create a structured plan and devote time to accomplishing other goals like your first pull up, the same principles can be applied to the foot.

就像你會制定一個有條理的計劃，並花時間去完成其他目標，比如你的第一個引體向上，同樣的原則也適用於腳部。

For example, you could add 1-2 foot specific drills, heel raises on a slam board, and rebound jumps into your current training program 2-3 days a week for a few months or until you feel you've met your goals.