Do you suffer from painful or stiff feet?
Your foot has stabilising (core) muscles just like the pelvis and lower back. These muscles get de-trained when you wear shoes or sit all day.
What are the “core” foot muscles?
Small muscles in the feet, called intrinsic muscles (19), help stabilise the feet. In addition, long strap-like muscles (10) travelling from the lower leg down to the foot further support the foot as you walk and run. They act like slings lifting the arches and stabilising the toes to provide mobility and a spring in your stride. The muscles and ligaments of the foot support not 1, but 3 arches in the feet.
There are 26 bones, 33 joints and 29 muscles in the foot – the biomechanics of the foot is complex.
How the Foot is treated at Physio Body and Sole.
- Observe: how you stand and walk; your foot posture, alignment and the influence of your body above.
- Feel the muscles, joints, and nerves
- Listen carefully to your story. The mechanism of your injury has a huge impact on how your foot responds.
- Mobilise stiff joints, release tight muscles, strengthen weak muscles.
- Put it all together to improve your balance and walking
Some Basic foot and ankle exercises are:
- Sit in a chair with your feet slightly in front so you can see them. Draw your toes back toward your heel, feeling the muscles under your arch working. Now try to do this keeping your toes straight, dont flex them.
- Calf raises x 15 each side with a 30 second stretch between sets. Keep your foot facing straight ahead or pointing inward for an effective calf stretch
- Practice balancing – progress from the secure ground, to a spongy surface
- There are many more specific exercises for the feet.
Everyone’s body and foot is individual. No one size or exercise program fits all! Come and see us at Physio Body and Sole in Milsons Point, North Sydney for an assessmemnt and a personalised exercise program!
