Fix Your Feet - Mobility and Corrective Exercise

Your feet are a miraculous system of systems; bony structures, connective tissue, musculature.. They are built to last. You can rebuild them. Once you've stretched out the ligamentous structures that hold the bones of your feet in place, you'll have to be even more meticulous than before. Remember, even if you've blown out one system, you are ridiculously redundant. Don't worry if your feet start cramping when you start working on them, they are sooo weak.

You need your arches. Stop moving and destroying them.

~ Dr. Kelly Starrett (Mobility Wod)


 

The feet and ankles play a huge role in our ability to accomplish everyday life, not to mention excelling in athletic pursuits.  The connection between foot kinematics and various movement restrictions and/or chronic pains throughout the body is not always clear to the everyday athlete.

It's best to view your ankle and foot complex as the foundation your body is built and moves upon.  In the same way the foundation of your house supports the entire building, your feet and ankles do the same thing.  If the foundation isn't solid, how can you expect the rest of the house to not crack or collapse?

The same is true of your feet and ankles.  You can't expect everything up your kinetic chain to be stable and perform well if you're moving on an a surface that is tight, unstable or imbalanced.   

Your feet, ankles, and calves provide the base for strong, stable and functional movement,  A healthy foot/ankle complex is absolutely essential for performing activities of daily living and athletics without risk of strain, chronic pain or potential for injury.  

A multitude of chronic pain, repetitive strain and injury can be directly linked to lack of  of ankle mobility, and resulting muscle imbalances and myofascial restrictions that build up around the surrounding the area. 

Problems in the feet and ankle can restrict movement and lead to compensations throughout the entire body. If you have poor ankle mechanics, you may not be actively anchoring the muscles that recruit your posterior chain.  So when you do repetitive lower body movements your hip flexors, quads and other muscle groups are forced to compensate, which can lead to low back, hip, knee or other problems along with impeding your performance during workouts.  [See The Foot and Ankle Connection to Low Back Pain]

So lets fix your feet!

Please join me this Saturday, November 7 (10:00 - 11:00 am) at CrossFit 5885  (Apple Valley, MN) for a hands-on instructional self-mysofascial release and corrective exercise session.  

We will learn easy to do movements to address muscle imbalances, fascial restrictions and alignment issues in the FEET and ANKLES.  You'll leave with easy ways to improve your ankle mobility and foot and ankle strength so that you can squat better, run better, and suffer from fewer pains and injuries!

This class is OPEN to members and the general public (drop-in is $20, and a 10 Class punch pass is $180)!  If you plan to attend are are coming for the first time, please arrive 15 minutes early.

EQUIPMENT:  

Please bring

  • a single and double taped lacrosse ball set (we have sets available for purchase for $10)
  • yoga block (pick one up at any local store like Target, Wal-mart, Dick's Sporting Goods)
  • a yoga strap (or belt will work) and 
  • a mat

Questions?  Please reach out.  Looking forward to seeing you this Saturday!

Stock Photo Credit: Shutterstock.com

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is the founder/owner of Pain Free Posture MN.  A CF-L1 Trainer, Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, Deb has over 25 years experience in the health and wellness field.  You can follow her on Facebook, TwitterGoogle+, and LinkedIn, or subscribe to her YouTubePinterest or Instagram pages.