Happy September! (And welcome to our second ÅLow Mobile Physio blog post!)
As we embrace a more active lifestyle, it’s crucial to pay attention to the strength and health of our feet! Our feet are the foundation of our movement, and maintaining their strength can help prevent injuries and improve overall performance. Let’s first look at why out feet are so important.
Why Foot Strength is Vital
Our feet support our entire body and absorb the impact of each step we take. When we ramp up our activity levels, whether through running, hiking, or even daily walking, our feet work harder. Without adequate strength, this increased activity can lead to discomfort or injury.
Key Anatomy of the Foot
1. Bony Anatomy
The foot’s complex structure includes 26 bones, divided into three main groups:
- Tarsals: The seven bones forming the rear part of the foot, including the talus and calcaneus (heel bone).
- Metatarsals: The five long bones in the midfoot.
- Phalanges: The 14 bones in the toes.
2. Muscular Anatomy
Several key muscles in the lower leg and foot play crucial roles in maintaining foot strength and stability:
Tibialis Anterior: Located on the front of the shin, this muscle helps with dorsiflexion (lifting the foot upwards) and supports the arch of the foot.
Tibialis Posterior: Situated on the back of the shin, this muscle supports the medial arch and assists with foot inversion (turning the foot inward).
Peronei Muscles: The peroneus longus and peroneus brevis are located on the outer side of the lower leg. They help with foot eversion (turning the foot outward) and provide lateral stability.
Strengthening Your Feet
To support your feet as you increase activity, consider incorporating these exercises into your routine:
Toe Raises: Stand with your feet hip-width apart. Slowly rise onto your toes, then lower back down. This strengthens the calf muscles and improves balance.
Heel Walks: Walk on your heels for 30 seconds to a minute. This targets the tibialis anterior and helps improve dorsiflexion strength.
Foot Arch Exercises: Try exercises like arch lifts or towel scrunches to strengthen the muscles supporting the foot arch.
Ankle Eversions and Inversions: Use a resistance band to perform these exercises, targeting the peronei and tibialis posterior muscles.
Tips for Foot Care
- Wear Proper Footwear: Ensure your shoes provide adequate support and cushioning.
- Gradually Increase Activity: Avoid sudden increases in activity to prevent overuse injuries.
- Listen to Your Body: Pay attention to any discomfort and consult a physiotherapist if needed.
As always, these exercises should be pain free and you should be medically cleared for exercise before participating. Your Physiotherapist will be able to scale these exercises accordingly if you are currently recovering from an injury.
By focusing on foot strength and incorporating these practices, you’ll be better prepared to handle increased activity levels and enjoy a more active lifestyle without discomfort.
Stay active and keep your feet strong!
