By Daniel Ullman LMT, CSCS, PES, CES
Our feet and ankles play a crucial role in our daily lives, providing support, stability, and mobility with every step we take. Yet, they are often overlooked until they start to give us trouble. In this comprehensive guide, we'll explore the anatomy of the foot and ankle, actions and movements, and best self-care techniques to keep them healthy and pain-free.
Basic Anatomy of the Foot and Ankle:
The foot and ankle complex are a marvel of biomechanical engineering, comprised of numerous bones, joints, muscles, and ligaments working together to support the body's weight and facilitate movement. Some of the major muscles involved in foot and ankle function include:
-Gastrocnemius and Soleus: These calf muscles are responsible for plantarflexion or pointing the foot downward.
-Tibialis anterior: Located in the front of the lower leg, this muscle helps dorsiflex the foot, or lift the toes upward.
-Peroneal muscles: Found on the lateral portion of the lower leg, these muscles aid in ankle stability and eversion, or turning the sole of the foot outward.
-Achilles Tendon: A thick tendon located on the back of the lower leg near your heel. It connects the gastrocnemius and soleus muscles in the calf to an insertion point at the calcaneus (heel bone). It is the strongest tendon in the body and allows people to push off while walking, running and jumping.
-Intrinsic foot muscles: These smaller muscles within the foot help maintain arch support, grip the ground, and control fine movements of the toes.
Actions and Movements of the Foot and Ankle:
The foot and ankle are capable of a wide range of movements, allowing us to walk, run, jump, and navigate various terrains with ease. Some of the key actions and movements include:
-Plantarflexion: Pointing the toes downward, as in pushing on the gas pedal.
-Dorsiflexion: Lifting the toes upward, as in flexing the ankle.
-Inversion: Turning the sole of the foot inward, towards the midline of the body.
-Eversion: Turning the sole of the foot outward, away from the midline of the body.
-Supination: Rolling the foot outward onto the outer edge.
-Pronation: Rolling the foot inward, flattening the arch.
Self-Care Techniques for the Foot and Ankle:
Maintaining the health and function of your feet and ankles is essential for overall well-being and mobility. Here are some self-care techniques to keep your foundation strong and pain-free:
-Self-Myofascial Release (SMR): SMR is a technique used to release tension and tightness in the muscles and fascia (connective tissue) throughout the body. The best massage tools to use for your foot and ankle are golf balls, tennis balls, lacrosse balls, or Yamuna balls (you can find a link to these below.)
o Start by placing the massage tool under the foot, focusing on areas of tension or discomfort. Apply pressure by leaning into the massage tool and gently rolling the tool back and forth until you find any areas that feel particularly tight or tender. To increase the intensity of the massage, you can simply apply more body weight.
o Pause on these tender areas and continue applying as much pressure as tolerable until you start to feel the area release or become less tender. This could take 30 to 90 seconds depending on the area. Once you feel a release or the area become less tender move on to another spot.
o Take your time with the self-myofascial release process, allowing the muscles and fascia to gradually release and relax. Start with the bottom of your foot and move up to the calf by sitting on the floor and working the massage tool from your ankle to your knee. Remember to breathe deeply and relax.
o You can aim to implement SMR daily or weekly for the foot, ankle, and calf muscles as part of your regular self-care routine.
-Stretching Exercises: Performing regular stretches will improve flexibility and range of motion in the foot and ankle. Focus on calf stretches, ankle circles, and toe curls to target key muscle groups.
-Strengthening Exercises: Incorporating strength training exercises will build stability and support in the foot and ankle. Try exercises like calf raises, toe raises, and ankle alphabet exercises to strengthen the muscles and ligaments.
-Proper Footwear: For your everyday shoe, shoes that have a wide toe box and are more minimalistic or barefoot like, allow your foot to move and function the way it was intended to. Your foot is less likely to be restricted which will allow the intrinsic muscles of your foot to activate and engage appropriately to provide you with stability and support. Spending more time walking around barefoot or in these minimalistic style shoes can help strengthen our feet and will start to help them become more resilient.
-Epsom Salt Foot Soaks: Epsom salt, also known as magnesium sulfate, has long been praised for its therapeutic properties, particularly when used in foot soaks. Soaking your feet in epsom salt can help relieve aches and pains, increase circulation, reduce inflammation, soften rough calloused skin, reduce stress, and improve foot odor.
Your feet and ankles are the foundation of your body's movement and support. By understanding their anatomy, actions, and common self-care techniques, you can take proactive steps to care for them and keep them healthy and strong for years to come. Incorporating these self-care techniques into your daily routine will help prevent injuries, alleviate pain, and maintain optimal health and function in your feet and ankles. Remember to listen to your body and seek professional medical attention if you experience persistent or severe symptoms.