Foot Mobility and Biomechanics: 4 Exercises to Explore скачать в хорошем качестве

Foot Mobility and Biomechanics: 4 Exercises to Explore

There are many possibilities when it comes to the foot for improving mobility. But, it’s key to look beyond the foot at the lower limb and what’s happening above in the kinetic chain. Oftentimes if we are in a more extended position with a center of mass more forward towards the toes, we experience tension in the calves, gripping with the toes, and a mid-foot that can stay more rigid. A rigid arch doesn’t necessarily mean your heel is more inverted, or rolling to the outside. I have worked with tons of people who have an everted heel, and a rigid mid-foot trying hard to stabilize. If we lack stability or mobility (stiffness/compliance, pronation/supination, IR/ER) in one area of the body, we will find it somewhere else. In this case, the foot. There are several bones in the foot and lower limb that play into how our foot interacts with the ground. Let’s focus on: Tibia in the front Tablus Calcaneus (heel bone) When I move into a dorsiflexed position, the talus has to roll anteriorly and glide posteriorly. But, if our center of mass is more forward and the talus is more forward, it can be difficult to get that posterior glide. This creates a “jamming” sensation in the front of the ankle and limits dorsiflexion, squatting to deeper ranges, and release of the mid-foot. Even if you have a mid-foot that is flatter, you will still benefit from the exercises in this video because we want to strengthen the arch through its full range. 4 Steps to Improve Foot Mobility Step 1: SMR and Release: release the mid-foot and work into the tibialis posterior area. Grab a yoga tune up ball for release of the mid-foot, move under the medial malleolus, and into the lateral portion of the tibia on the back. Step 2: Dynamic activity to get the navicular bone to drop down and release some tension in the arch. Think of this like a “thrust,” putting pressure into the forefoot / big toe mound, helping to get a drop through the arch and navicular bone (full length video on the navicular coming soon 👀 ) Step 3: Talus glide to get more range into dorsiflexion and pull our center of mass back Step 4: Load through the full range of motion with my favorite calf raise variation. I love this one for pelvic floor health too. To continue improving foot mobility long term it’s key to integrate the entire kinetic chain and layer in strength exercises to create a full body connection that supports foot health. That creates lasting change and shifts. It’s truly where the magic happens. Train and Learn with me: Expand your toolbox in my 12-Week Empowered Performance Mentorship: https://www.katiestclairfitness.com/E... Sign up for my free 5 Day Fundamentals https://www.katiestclairfitness.com/5... Explore more in weekly Alchemy biomechanics classes (come ready to move!): https://www.katiestclairfitness.com/a...