Put a spring in your step

 

One of my favourite areas of practice has got to be foot and ankle rehabilitation. The foot plays a pivotal role in the alignment of the entire lower limb. Even when the foot is not the injured party itself, it is often a culprit in knee, hip and lower back pain.

Spring is fast approaching, and while many of us stay active all year round, for others, spring means an increase in activity levels. Spring also brings with it more time spent in sandals and flip-flops. Whether you are getting active, running, walking or just getting into your summer footwear, here is some information about supporting your feet and putting a healthy spring in your step.

The spring-like function of the foot is largely due to the plantar fascia as well as the small muscles forming the arch of the foot. These small muscles are referred to as the intrinsic muscles of the foot but I like to refer to them as the foot core. These very important muscles are responsible for maintaining the arch of the foot. When they become weak or stretched, the arch flattens and we lose the shock absorption as well as power and propulsion that the arch of the foot is designed to provide. In turn, the plantar fascia, the supporting connective tissue under the foot, becomes over-burdened and painful. This is commonly referred to plantar fasciitis.

Using orthotics to support the arch is a controversial topic. While there is a place for orthotics, I like to encourage clients to do as much active work as possible before opting for an orthotic. This active work most commonly involves addressing ankle mobility, activating and strengthening the foot core as well as improving proprioception (the joint’s sense of position).

Whilst it is best to see a physiotherapist for a full assessment, and to properly learn to activate the foot core, here are some exercises that you may like to try at home:

To improve your ankle mobility: Calf and Soleus muscle stretching:

 

Facing a wall, stand in a lunge position. You can place both hands on the wall. Bend your front knee while locking the back knee and pushing the heel of the back foot into the floor. This will stretch the calf muscle and Achilles tendon. Hold this position for 30 seconds. Now bend your back knee, keeping the back heel in contact with the floor. This will stretch the deeper soleus muscle and assist in increasing your ankle dorsiflexion.

 

 

 

 

To relieve plantar fascia pain:

These exercises are often required first thing in the morning before stepping on the painful fascia which has become more contractile overnight.

Straight leg stretch:

 

Lie on your back. Draw one knee towards your chest in order to loop a towel, belt or Theraband around the ball of the foot. Extend that leg into the air pulling the ball of the foot towards you. Extend the knee as straight as you can manage. Hold for 30 seconds.

 

 

 

 

 

 

 

Plantar fascia self-release:

 

 

 

Sit on the edge of your bed (or a chair) and cross your right leg so that your ankle rests on your left thigh. Bend your right toes back toward your shin with your right hand and hold. Use the knuckles of the left hand to apply pressure as you stroke from the ball of the right foot to the heel. Repeat 30 times on each foot.

 

 

 

 

 

A basic exercise to strengthen the foot core: Toe Splay:

Sit or stand (easier in sitting) looking down at your feet. Lift your toes, splay/spread them apart and place them back on the floor with gaps between each toe. It is particularly important to spread the big toe away from the next toe as this uses the foot core well.

Please do bear in mind that there is a lot more to the foot core than this, but these are easy exercises to do on your own at home. Give them a try and see whether they do in fact put a spring in your step.