Once the arches of the foot are working well, it is then worth looking at the bigger muscles in the shins as these play a vital part in the foots interaction with the rest of the body and the ground.
The first biomechanical variable worth looking at is the torque that the shins experience when taking a shot. As the body rotates, the feet will try to keep contact with the ground to aid balance. This creates a torque within the shins that the Posterior tibial and Peroneal muscles attempt to control. The Posterior tibial muscles are responsible for keeping the inside arch of the foot in contact with the ground, whereas the Peroneals will attempt to stop the foot and ankle from going over too far to the outside.
When these muscles are already fatigued from walking, they don’t work as efficiently. This leads to instability throughout the whole kinetic chain and power being lost prior to striking the ball.
The aim of these exercises is to improve the fatigue resistance of these muscles. This means that it is best to do high repetitions rather than heavy weights, so no need to visit a gym! These simple exercises can be done easily in your own home. I would recommend doing them 2-3 days a week, but it is important to concentrate on doing them correctly and not ’cheating’.
This first exercise is nice and simple but will give great improvementshttps://www.upstep.com/en/comfort/exercise/collapsed-arches-level-2/isometric-inversion-comfort.html with this second exercise being slight more demandinghttps://www.upstep.com/en/comfort/exercise/arch-level-2/heel-walking.html
Remember, as with all exercises you should stop them immediately if they cause pain. Focus on doing them correctly rather than trying to do a high number of repetitions.