The feet – an area from which we tend to ignore and unjustly. Our feet carry most of our body weight today and should be a good base for the joints above them (knees, pelvis) and therefore it is important to keep the foot strong, flexible and motile.
Even if we practice some physical activity regularly, it is likely that this area is neglected. Most of the day we stand, walk or up the stairs (not even enough) so that the foot itself remains motionless.
Before the poses for practice we will touch on a number of anatomical facts, using illustrations and explanations from the book by Dr. Gil Zolberg, an expert in anatomy and kinesiology and a teacher of kindness …
Note that the illustrations can be enlarged by clicking.
The foot has 26 small bones that are divided into three parts as can be seen in Fig.
The foot carries a weight that will sometimes be higher than the weight of our bodies (for example, jumping), thus helping the arches, longitudinal and lateral, which are most important in terms of the posture and movement of the foot. The arches must be strong and stable but also flexible and springy. The upper figure shows the horizontal arc and the longitudinal bottom:
Despite its small size, this joint is very important for our posture, and for transferring the body weight to the foot while standing, walking or running. The joint maintains its stability with the help of calf muscles and ligaments and is formed by connecting the two market bones (Tibia + Fibula) with the talus bone. In the ankle, a back movement and a spoon (Flex and Point) are allowed. In the right figure, the left ankle joint is seen from the outside and in the left illustration the right ankle joint appears from the rear.
Examples of leg defects
When the longitudinal arch of the foot is lower than normal, the foot is completely flat on the middle surface. Usually this defect will also cause the “jump” of the object to jump inwards. This position impairs the mechanism of braking shocks and causes motor difficulties, which are related to balance and equilibrium. This condition will also cause chain reaction and affect the back and pelvis. In the figure you can see the state of a flat foot and looking back at the bouncing object.
An increased bow in the foot
It is less common than a flat foot. In this situation the contact area with the soil is smaller than the norm, and therefore the weight distribution is not balanced. Existing support points are exposed to increased pressures due to heavy load. For flat foot you can buy a proper pair of shoes, read here.
Exercises for strengthening and flexibility of the feet:
Practicing these simple postures and exercises on a daily basis should be the basis for all standing poses, so before you have sun or triangle greetings … choose a few exercises and give them a few minutes a day:
1. In the session – passive movement of the foot in different directions with the help of the hands
2. In the sitting – moving the feet in a circle, with a back movement and a spoon (flex and fig)
3. Full sitting on the soles of the feet with the toes in (the foot in the flex) or with the back of the foot on the mattress (the foot in the point). Be sure that the heels do not “fall” sideways and then the sitting will be on the arches and not on the heels, this can be prevented with a ankle strap
4. Standing – Slow rise and fall on the toes / walking on the toes
5. Standing – collecting small and light objects with your toes (sock, rope)
6. Standing – moving the body weight forward without breaking the heels from the ground
7. Stand on one leg