q: HOW CAN my foot and ankle relieve my low back pain?
FOOT AND ANKLE HEALTH ARE OF GREAT IMPORTANCE TO THE HUMAN BODY. THE FUNCTION OF THE FOOT AND ANKLE HAS A DRAMATIC INFLUENCE ON THE KNEE, HIP AND SPINE. DYSFUNCTION OF THE FOOT CREATES DYSFUNCTION TO THE INTEGRITY AND STABILITY OF THE ENTIRE HUMAN STRUCTURE. WHEN A FOOT IS OUT OF POSITION BONES, JOINTS, LIGAMENTS AND TENDONS CAN BE STRAINED, WHICH LIKELY CREATES PAIN AND CERTAINLY COMPROMISEs STABILITY.
DUE TO THE FOOT AND ANKLE BEING THE FOUNDATION FOR THE BODY IN UPRIGHT POSTURE THESE PAINS, STRAINS AND DYSFUNCTIONS DEVELOP NOT ONLINE IN THE LOWER EXTREMITIES, BUT IN OTHER AREAS OF THE BODY AS WELL.
sO WHAT CAN WE DO TO IMPROVE FOOT HEALTH AND ALLEVIATE/PREVENT THE CONSEQUENTIAL DYSFUNCTIONS ASSOCIATED WITH POOR FOOT AND ANKLE PERFORMANCE? BELOW WE HAVE COMPILED SOME BASIC EXERCISES TO HELP GET THINGS STARTED...
BOOKING A TREATMENT AT FUNCTIONAL HEALTH + WELLNESS WITH ONE OF OUR SPECIALISTS WOULD BE A GREAT START TOO!
DUE TO THE FOOT AND ANKLE BEING THE FOUNDATION FOR THE BODY IN UPRIGHT POSTURE THESE PAINS, STRAINS AND DYSFUNCTIONS DEVELOP NOT ONLINE IN THE LOWER EXTREMITIES, BUT IN OTHER AREAS OF THE BODY AS WELL.
sO WHAT CAN WE DO TO IMPROVE FOOT HEALTH AND ALLEVIATE/PREVENT THE CONSEQUENTIAL DYSFUNCTIONS ASSOCIATED WITH POOR FOOT AND ANKLE PERFORMANCE? BELOW WE HAVE COMPILED SOME BASIC EXERCISES TO HELP GET THINGS STARTED...
BOOKING A TREATMENT AT FUNCTIONAL HEALTH + WELLNESS WITH ONE OF OUR SPECIALISTS WOULD BE A GREAT START TOO!
the following videos are some of the building blocks to improve foot and ankle health through strength, stability and mobility. we hope you enjoy!
targeted movements- perform all movements with bare feet. focus and think about the movement you are performing. for best results perform slow, controlled movements.
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UP DOWNS: detailed instruction
SEATED WITH FEET FLAT ON THE FLOOR, SLOWLY ELEVATE THE HEEL OF ONE FOOT WHILE SLOWING ELEVATING THE TOES OF THE OTHER. ONCE HEEL IS ELEVATED TO END RANGE WITH BALL OF FOOT STILL ON FLOOR SLOWLY MOVE TO THE TIPS OF YOUR TOES, WHILE ELEVATING THE FOREFRONT TO THE END RANGE ON THE OPPOSITE FOOT. HOLD END RANGE POSITION FOR 3 SECONDS AND SLOWLY RETURN TO START POSITION. PerFORM 1-3 SETS OF 10 REPS ALTERNATING SIDES. |
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wipers: detailed instruction seated with feet flat on the floor, slowly medially rotate at the ankle dragging your toes toward each other. when end range of motion is met- hold position for 3 seconds and begin to slowly laterally rotate to end range of motion. perform 1-3 sets of 20 slow reps. |
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in + out: Detailed instruction
Seated or standing and without moving our knees, elevate medial arch and inner foot to end range hold for 3 seconds, and lower down before attempting to elevate the lateral arch and outer foot holding the end range for 3 seconds and returning to start position. perform 1-3 sets of 10 slow reps. |
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towel curls: detailed instruction seated or standing place a towel beneath your feet, and slowly reach, grip and pull the towel with your toes. perform 1-3 sets of of 10 slow reps. |
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ankle circles: detailed instruction seated, move foot and ankle in as great range of motion circle as possible. while performing movement do not allow knee to move. perform 1-3 sets of 20 slow reps clockwise and 20 slow reps counter clockwise. |