Grounded strong feet and healthy ankle mobility is your foundational gold medal for everything you want to achieve higher up the body.
“If your feet and ankles can’t perform their work then the rest of your body will overload and catch the fault. Sore back? Let’s look at your ankles.”
A set of key joints in your lower body that frames your n and transfers force to the floor are your ankles and your feet. If they are restricted or weak you are creating a storm somewhere higher up (or you are just going to stay sitting down - which I doubt is your future of choice if you are reading this). So let's look at three strategies to positively impact the motor blades of your movement.
Firstly look at the footwear you are sporting. I am an advocate of barefoot shoes for a few reasons but mainly because they remove the heel rise of traditional sports and casual shoes as well as creating a safe ‘toe box’ for your feet to naturally expand into. There are plenty of brands on the market and none have paid me enough to promote theirs so take your pick based on preference, colour, and budget. Wear them as much as you can in and out of the gym. Caution: do not run in them, yet. Whilst our feet were made to be bare they were not made to run on concrete naked so if you want to run barefoot we would strongly recommend grading in the distance.
Secondly, consider the shape(s) you are compromised in and spend more time there. In this video I show how an ease raiser for the heel (book) works to negatively angle the shins and sit in a deep squat for 5-10 minutes. Game changing. No need to lift there or promise to watch an entire Grey’s Anatomy episode (yes it’s my vice), but reward yourself with some foot care and use it to prepare for a session or after a long day in the office.
Thirdly we have to consider that your foot is weak and collapsing under load. Potentially this is the anterior braking system (shins), or the underside of your foot. Try using the same book to strengthen your feet in a heel only or ball only hold to develop strength in the Tibialis Anterior and calf muscles. Watch this video to see how.
As a bonus bit of content for the days when despite all of the above your calves are tight and you can’t imagine how you will ever be able to safely go down stairs again, try using your shin as a myofascial release for the other leg.
Follow the video below to see how to pretzel yourself into a position allowing trigger point care of your tight gastrocnemius muscle. Spoiler alert, if you want something pleasant go for a coffee, this is not enjoyable but we think it works anywhere and anytime!
