6 tips to strengthen your feet and ankle

Connect your feet to your core

Strengthen your feet to strengthen your core muscles 

Your feet are the foundation of your body, without them walking and moving around would be difficult. Did you know that the way you use your feet can say a lot about your health?  In pilates, we give your feet a lot of importance. It’s part of the link system. Just like any muscles in the rest of your body, the muscles attached to your feet need to contract and release as well. If you’re a visual person these images below will guide you to see the link system.

 

 

 

Every time you flex your feet in roll up you’re engaging your abdominal muscles. @jeaniquepilates  

Feet connection to the rest of the body 

The Reformer, Chair, foot corrector, and toe corrector were invented with a sole purpose – to strengthen the whole body from the ground up. Footwork on the chair and reformer are warm-up exercises to balance the body right at the beginning of the class. Meridian lines and anatomy train tracks all have their connections, either starting or ending under the feet. By awakening your feet, you’re also awakening the rest of your body.  
 
But even without equipment, you can still strengthen your feet. You can use a towel, a ball, or simply use your feet to pick up things from the floor. Today’s video is about releasing feet tension before you begin your mat routine. I will also teach you how to connect your legs to your abdominal wall muscles.
 
Observe these images carefully and keep them in your head. As you move, visualize your feet and legs engaging and connecting to the rest of your body.
Remember how we spoke about full-body integration? How every breath affects your full body? The link system does the same thing too and it can affect your breath as well.
 
 
These images are from The Body world Exposition held in Khalifa University in Abudhabi.
( don’t worry I asked permission before I took these pictures and you’re allowed to take pictures.)

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See how the plantar fascia links to the calf muscles 

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 The Superficial Backline a.k.a the posture line starts from under the feet all the way up to the head. This means that any tension you hold in your feet not only affects your back but also your head.

That’s just one part. Fascia connections intertwined with each other. See how the IT band fascia merges with the lower back and abdominal muscles via aponeurosis (white part of the abs) all the way underneath the knees with the Tibialis muscle. This means that the movement of your feet strengthens the tummy. Example: Every time you flex your toes in roll-up you’re also engaging your abdominal muscles.

Don’t forget that the feet, like any other muscles in your body, need your attention. 

Here are 6 tips to strengthen your feet and ankle. 

1. Keep your feet alive and tension free.  Now that you know where your feet are connected to keep them alive daily. You can use a ball, dumbbells, or anything that is accessible in your house. 1 minute on each foot is enough. (see the beginning of today’s video.)

2. Walk bare feet.  “The most straight forward benefit to barefoot walking is that in theory, walking barefoot more closely restores our ‘natural’ walking pattern, also known as our gait,” explains Dr. Jonathan Kaplan, foot and ankle specialist and orthopedic surgeon with Hoag Orthopaedic Institute  

3. Sense where you’re putting your body weight.

Injuries come from imbalance. When you favor one side more than the other, muscles start to grow stronger over time on that side. When you focus on being more grounded on both feet, not only will you strengthen both sides equally, but you will also decrease the risk of imbalances in your body.

4. Strengthen your feet – It’s easy to strengthen your feet, and it doesn’t require scheduling. Here’s how: When you’re standing, sitting, or laying down think of your feet. Lift your feet up and down, contract your toes and contract the arch of your feet. You can also use your toes to pick up things off the floor. See easy!

5. Wear good shoes – Always look for shoes that support the arches of your feet. Never wear completely flat shoes. They’re bad for your feet and lower spine.

6. Ditch the car and walk. Walking is free and you can do that everywhere and anywhere, and it does more than strengthening your feet. It boosts circulation, strengthens your bones, and increases your happy hormones. Any chance you get, get up and get walking.  Maintaining these good habits is your ticket to health.

 

Those images are so inspiring to me and I hope that it does the same for you. Once you’ve had a moment to either read the blog or do the video. Let me know your thoughts or concerns if you have any.

Enjoy your weekend and see you next week

Xo 

Jeanique

 

 

1 Comment

  1. Rebecca Potou
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    Rebecca Potou on May 13, 2020 at 3:20 pm

    The planta fascia is also part of the tendon. Because I ran too much I know have tendonitis and the physiotherapy has been useless. Will try to do this daily

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Perfection keeps you weak

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