The feet and ankles are very important to our all over wellbeing. When these structures are not working effectively, the whole body is impacted.
There are 52 bones, 33 joints, 40 muscles, over 100 ligaments and many tendons which make the foot and ankle work. The foot and ankle respond to forces from the ground up – they adjust and adapt to surface and terrain changes.
When we lack the ability for the foot and ankle complex to work in a good bio-mechanical position, we comprise our ability for beautiful movement.
Common Deviations for the Foot and Ankle
1- Over-pronation
2- Lack of Dorsal Flexion
Over-pronation happens when the foot collapses too far inward for normal function and affects the function of the entire body. Bunions on the foot are a classic signs of over-pronation. Over-pronation places a lot of pressure on the plantar fascia and over time can lead to the tissues becoming stressed, dysfunctional and painful.
Lack of dorsal flexion happens when we lose the ability to bring foot towards the shin or back. This often happens as we age which affects the way we strike the ground as we walk. Without the ability to dorsi-flex the foot and ankle, we are more prone to trip which then causes other issues for movement.
What can we do about it???
It is helpful to roll out with either a Tennis Ball or Lacrosse Ball under the foot. Work gently from the heel to the toes paying particular attention to the sore areas to help remove torpid blood and improve good blood to the area to help restore the natural arch of the foot.
If lacking in dorsal flexion, practice moving the ankle from pointed toe to flexed foot to improve the function at the ankle, you can even try grabbing the foot with both hands and use a wringing out effect to free up the ankle
Structural deviations in the feet and ankles have a direct effect on the alignment and function of the knees and hips and the hips help maintain the arch in the feet.