Ground-Up Analysis: The Funky Foot
As a coach, you know to start with the feet when we talk ground-up analysis. If the feet are not set or in position, then movement and efficiency can be compromised. The feet are complex. And about 75% of Americans experience foot problems at some point in their lives.
The foot has 26 bones, 33 joints and 19 muscles. If you add the bones in both feet (52), the bones of the feet make up about a quarter of the bones in the body! And the bones in your feet (52 of them) make up about 25% of all the bones in your body. Ladies, beware – you are more likely (4x) to have foot problems. And you know where we’re going with this right?
Mobilize and triage your feet – daily. Using a barbell, lacrosse ball, your hand or walking barefoot helps to release the feet. Remember, just two to three minutes per foot (spend enough time in the arch) will help your “upstream” parts feel better.
Train in flat shoes. (Ladies, a 2 ½ inch heel can increase the forefoot load by as much as 75%!). Allow your brain to ground connection to happen – more sensation, more muscular engagement.
Treat the feet to help issue with Achilles tendonitis, tight calves and tight hammies. If the musculature in your feet are settled and supple, the lower leg and posterior chain can articulate more efficiently.