Do your toes articulate? Each foot is made up of 26 bones, 30 joints and more than 100 muscles, tendons and ligaments, all of which work together to provide support, balance and mobility.
I always like to start classes with a bit of foot awareness – our feet connect us to the ground and our distribution of weight across the sole of the foot can help to inform us how we’re standing and how our joints are stacked.
As with a lot of aches and pains much can be related back to faulty foot mechanics and whilst we do some exercises in standing it’s good to be able to put some of these things into play outside of class as well as look at things we can be doing day to day to improve issues such as plantar fasciitis, bunions, flat feet and ‘bigger picture’ problems at the knees or hips.
We have more joints in the foot that we do in the rest of the body Our big toe is crucial for balance, walking, running and jumping. It is required to go through a large range of motion as we transfer our weight forward over our foot and propel ourselves forward when walking/ running. It stabilises the foot and creates a large amount of force necessary for push off. When the big toe becomes stiff, the weight of the body has to be distributed to other areas of the body and force for push off is produced by other joints within the lower limb. As other areas begin to compensate for lack of mobility in the big toe and abnormal loading transpires through the leg complications may arise in ankle, knee hip and low back.
Another key area to maintain is the main tendon of the foot – the Achilles tendon, which runs from the calf muscle to the heel. The Achilles tendon makes it possible to run, jump, climb stairs and stand on your toes. Regular calf stretching (dorsi and plantar) and ankle mobility is vital to keeping the Achilles in good working order.
Some Foot Homework!
- The half dome for stretching out calves – http://www.amazon.co.uk/dp/B00T3BUD8Q
- Alignment socks for repositioning misaligned, shoe compressed toes! These will help you to realign & straighten out toes that have become malformed from cramped toe boxes. You may find that as your toes lengthen out you actually need to go up a shoe size & you should try to get shoes that you are able to abduct (spread your toes apart) inside your shoes. You can wear the socks at night time & get some physical therapy whilst you’re sleeping! – https://amzn.eu/d/4NybZEv
- Balls to roll feet on – either golf balls or a spiky ball
- Shoes!! Wear shoes that do not ‘cast’ your feet into unhelpful shapes – try to have a flexible sole and wide toe box. Have a look at barefoot shoes for a true foot re-wilding – https://www.vivobarefoot.com/uk/
If you find this helpful, check out my class schedule and join me for a class this week!