GENERAL INFORMATION
The dorsal muscles of the foot are a group of muscles located on the top (dorsal) surface of the foot. These muscles play a role in movements such as dorsiflexion (lifting the foot upward), extension of the toes, and stabilisation of the foot during walking and running.
ORIGIN
The dorsal muscles of the foot have their origins in various areas, including the tibia, fibula, and interosseous membrane.
INSERTION POINT
The insertion points of these muscles are primarily on the dorsal surface of the foot and the base of the toes.
MAJOR ARTERIES
The major arteries supplying blood to the dorsal muscles of the foot include:
- Anterior tibial artery
- Dorsalis pedis artery
NEURAL INNERVATION
The dorsal muscles of the foot are innervated by the deep fibular nerve (also known as the deep peroneal nerve). This nerve provides motor innervation to these muscles, allowing them to contract and produce movement.
TRIGGER POINT
Trigger points can develop in these muscles, causing localised pain and discomfort. They are typically associated with muscle tension, overuse, or injury.
CONCENTRIC FUNCTION
The concentric function of the dorsal foot muscles involves the shortening or contraction of the muscles. This function is primarily responsible for dorsiflexion of the foot and extension of the toes.
ECCENTRIC FUNCTION
The eccentric function of these muscles refers to the controlled lengthening of the muscles while resisting an external force. It is involved in the controlled lowering of the foot from a dorsiflexed position and controlled extension of the toes.
ISOMETRIC FUNCTION
The isometric function of the dorsal foot muscles involves contracting the muscles without any change in length. Isometric contractions of these muscles occur during activities that require stability and maintaining the position of the foot.
RELATED MUSCLES (SCIENTIFIC NAMES)
- Extensor hallucis longus muscle (Musculus extensor hallucis longus): Extends the big toe and aids in dorsiflexion of the foot.
- Extensor digitorum longus muscle (Musculus extensor digitorum longus): Extends the four lesser toes and assists in dorsiflexion.
- Extensor digitorum brevis muscle (Musculus extensor digitorum brevis): Extends the toes and provides additional stability to the foot during movement.
ANTAGONIST MUSCLES
- Gastrocnemius: Plantar flexes the foot, opposing the dorsiflexion action of the dorsal foot muscles.
- Soleus: Works with the gastrocnemius to plantar flex the foot, essential for standing and walking.
- Flexor hallucis longus: Flexes the big toe and assists in plantar flexion, countering the extension by the dorsal muscles.
COMMON INJURIES
- Shin splints: Pain and inflammation along the shinbone (tibia), often caused by overuse or repetitive stress on the dorsal foot muscles.
- Extensor tendonitis: Inflammation of the tendons of the dorsal foot muscles, typically resulting from overuse or repetitive activities, causing pain and swelling on the top of the foot.
- Stress fractures: Small cracks or breaks in the bones of the foot, often caused by repetitive stress or overuse, leading to pain and difficulty in weight-bearing activities.
EXERCISES
- Toe raises: Lift the toes upward while keeping the heel on the ground to strengthen the dorsal foot muscles. This exercise improves toe extension and foot stability.
- Resistance band exercises: Place a resistance band around the top of the foot and toes and perform dorsiflexion against the resistance to strengthen these muscles. Enhances overall foot strength and control.
- Alphabet writing with the foot: Use the foot to “write” the letters of the alphabet in the air to improve mobility and strengthen the dorsal foot muscles—increasing the range of motion and coordination.
- Heel walks: Walk on your heels with your toes off the ground to engage the dorsal foot muscles and improve dorsiflexion strength. Enhances muscle endurance and balance.
- Towel scrunches: Place a towel on the floor and use your toes to scrunch it towards you, strengthening the muscles on the top of the foot. Improves toe flexibility and foot strength.
STRETCHES
- Dorsiflexion stretch: Gently pull the toes toward the shin to stretch the dorsal foot muscles and the Achilles tendon. It improves flexibility and reduces tension in the muscles.
- Calf stretch: Lean against a wall with one leg extended behind and the heel on the ground to stretch the calf muscles and indirectly stretch the dorsal foot muscles. Enhances overall lower leg flexibility.
- Toe extension stretch: Gently pull the toes backwards to stretch the extensor tendons and dorsal foot muscles. Alleviates tension and improves muscle elasticity.
- Ankle circles: Sit or stand with one leg lifted and perform circular motions with the foot to stretch and warm up the dorsal muscles. Enhances joint mobility and blood flow.
- Foot roll stretch: Use a foam roller or a small ball under the foot and roll it back and forth to massage and stretch the dorsal foot muscles. Relieves muscle tightness and improves circulation.