how your feet play a crucial role
Stability & proprioception
The human body is a complex machine that functions in harmony thanks to numerous interconnected systems.
An often overlooked but essential element in maintaining stability and body awareness is the foot.
The feet play a crucial role in our balance, posture and coordination.
The foot, its anatomy and role
The foot is a complex structure made up of 26 bones, 33 joints and over 100 muscles, tendons and ligaments. It is divided into three main sections:
- The forefoot consists of the toes and metatarsals. It enables us to propel ourselves forward during walking and physical activity.
- The middle of the foot is formed by the tarsal bones and the five metatarsal bones. It acts as a vault for absorb shocks and distribute pressure when walking.
- The hindfoot is made up of the heel and the calcaneal bone, which supports our body weight and keeps us balanced.
Foot stabilizing muscles
To provide the necessary stability and support, several muscles work in synergy. These include intrinsic foot muscles, such as the flexor pollicis brevis and the abductor pollicis brevis, as well as extrinsic muscles, like the tibialis posterior muscle and the long flexor hallucis muscle, play a crucial role in maintaining the plantar arch and ankle stability.
The foot stabilizer muscles are essential for maintaining the correct alignment of our feet, ankles and knees. They also help prevent sprains and injuries by maintaining stability during walking, running and all other physical activities.
The plantar fascia and its function
The plantar fascia is a thick band of connective tissue that supports the arch of the foot. It extends from the heel to the base of the toes and acts as a shock absorber. It also helps maintain the alignment of foot bones and muscles.
The plantar fascia plays an essential role in foot stability, distributing pressure and absorbing shock when walking or running. When strained or inflamed, it can cause pain and stability problems.
Reinforce foot stability
Foot stability is essential for maintaining good body balance, improving posture and coordination, and reducing the risk of injury.
Strengthening the foot’s stabilizing muscles and improving proprioception (the ability to perceive our body’s position and movement in space) are effective ways of achieving this.
A few simple strengthening & proprioception exercises.
Single-leg balance: Stand on one leg for 30 seconds, then switch legs. Repeat this exercise several times a day to strengthen the foot’s stabilizing muscles.
Ankle rotations: Sit on a chair and lift one foot off the ground. Rotate your ankle in one direction, then the other. This will help improve ankle mobility and strengthen stabilizing muscles.
Laundry exercise: Place a cloth on the floor and pick it up with your toes. This will strengthen your foot muscles and improve your coordination.
Walking on unstable ground: Walk on a yoga mat, sand or cushions to stimulate the foot’s stabilizing muscles and improve proprioception.
Balance on an unstable surface: Stand on a balance board or air cushion to strengthen the foot’s stabilizing muscles and improve proprioception.
Stare at a moving ball: take a ball in your hand, then stand on one leg, stretch your arms horizontally, then look at the ball. Pass the ball over your head with your other hand. Your gaze must never leave the ball.
Barefoot exercises?
Barefoot exercise stimulates sensory receptors in the foot, strengthening the connection between the brain and foot muscles. This can improve proprioception and stabilization, as well as strengthening the foot muscles and reducing the risk of injury.
Take care of your feet by giving them special attention
#FootStability #SportsPrimoception #BarefootTraining #AthleticPerformance
Don’t miss any more news!
Subscribe to our newsletter and stay on top of the latest trends and exclusive tips!
