Foot Stabilization
Your Foot is Like Your Spine! It Needs to be Stabilized.
Your feet are an important part of body function and movement. Think about it, your feet are what first comes into contact with the ground when running, let alone walking, jumping, playing ultimate frisbee, playing pickleball….. you get the idea!
Given how important your feet are, giving them some attention helps keep them strong and healthy. However, the question you may have is HOW can we keep our feet healthy?
The short answer is to strengthen and activate the intrinsic foot muscles. Here’s why that is crucial for your foot health!
The Importance of Strengthening Intrinsic Foot Muscles
An article by Irene Davis coins a theory I am absolutely in love with. It’s called the “Foot Core Theory”. This compares the foot to the spine as similar structures. Both have many joints and both need to be stabilized by muscle contractions.
If your deep abdominal and back muscles are not active your spine may become less stable. A less stable spine is a spine that is more likely to cause pain and possibly result in an injury. Just think about it. Would you deadlift or squat 200 lb with a core that is not engaged? Your spine would essentially collapse! The foot functions in a very similar way.
When active the intrinsic foot muscles create stability in the foot, allowing the calf, front, inside, and outside shin muscles to pull and move the foot/ankle. Without the intrinsic foot muscles stabilizing the foot is very similar to trying to lift weights with a core that is turned off. You will be much less stable and possibly create back pain from the excessive shear on the low back.
Speaking of low back pain…. What could happen if your intrinsic foot muscles are not stabilizing your feet when running? What if your foot muscles are turned off just like a lifter may be who has low back pain? Plantar fasciitis, runners knee, achilles tendinosis, and more running related injuries. All potentially from an unstable foot/ankle.
The article is a few years old, but the analogy of comparing the foot to the spine makes this easier to understand.
Foot Stability Exercises
Here are a few easy-to-do exercises to improve your foot and ankle stability:
Calf raises
Ankle circles
Straight leg calf stretch
Towel scrunch
Toe splay
Toe raise point and curl
Ball roll
Final Thoughts on Foot Stability
Healthy feet means a healthy body! Don’t neglect foot strength and stability.
Before you exercise, be sure to exercise your feet.
Have more questions? Reach out to Alpha Project Phyzio today. Our physical therapists are happy to improve foot stability as part of a personalized strength and conditioning plan.
