Big Toe Muscles Strengthening Exercises With and Without Neuromuscular Training Among Runners

30 M sprint test

The test involves running a single maximum sprint over 30 meters, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position, with one foot in front of the other. The front foot must be on or behind the starting line. This starting position should be held for 2 seconds prior to starting, and no rocking movements are allowed. The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and encourage them to continue running hard through the finish line. Two trials are allowed, and the best time is recorded to the nearest 2 decimal places. The timing starts from the first movement (if using a stopwatch) or when the timing system is triggered and finishes when the chest crosses the finish line and/or the finishing timing gate is triggered.

Time frame: 8 weeks

T-drill agility test

Subjects are asked to sprint forwards 10 yards (9.14 m) from the start line to the first cone and touch the tip with their right hand, shuffle 5yards (4.57 m) left to the second cone and touch with their left hand, then shuffle 10 yards (9.14 m) to the right to the third cone and touch with their right, shuffle 5 yards (4.57 m) back left to the middle cone and touch with their left hand before finally run backwards to the start line. Time began upon subjects passing through the timing gates and stopped upon them passing through on return. The test will not be counted if the subject crosses one foot in front of the other while shuffling, fails to touch the base of the cones, or fails to face forward throughout the test. Take the best time of three successful trials.

Time frame: 8 weeks

Vertical jump test

The athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach test. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. The jumping technique can or cannot use a counter movement. Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded.

Time frame: 8 weeks

Toe-Hip Dynamometer

The Toe-Hip Strength Dynamometer is a novel IFM dynamometer that has been recently developed for clinicians. Using this tool, the test is conducted similarly to the paper-grip test. This dynamometer is similarly made of a plastic card attached to a hanging scale. For the test, individuals press their toes onto the card as hard as possible without toe curl to resist the assessor pulling the card out, and a peak force output is provided once the card slides out. Although it is still difficult to conclusively isolate the IFM, this device has a lower cost and size compared to other methods and may be useful in clinical settings. Furthermore, the tool is designed for the measurement to occur in a closed-chain position, which is the functional position of the foot.

Time frame: 8 weeks