Movement guide
Foot interossei & lumbricals
Coordinate toe spacing and the balance of toe-joint flexion and extension.
01
Toe spread
Intrinsic foot control · Bodyweight
Also works
Abductor hallucis, abductor digiti minimi
How to perform
With the foot resting on the floor, spread the toes gently, pause, then relax.
Keep the heel grounded and avoid forcing individual toes.
Example volume · 2 sets × 8–12 reps
02
Toe adduction squeeze
Toe control · Soft foam
Also works
Other intrinsic foot muscles
How to perform
Place a small piece of soft foam between adjacent toes. Bring the toes together gently and release.
Keep the rest of the foot relaxed.
Example volume · 1–2 sets × 8–12 reps
References
orthoinfo.aaos.orgCommunity draft · awaiting expert review