The feet are made up of 26 bones and more than 33 joints arranged in columns and arches that vary in stability and flexibility.
The heel is connected to the calf muscles in the lower leg by the Achilles tendon, which is the most important tendon for movement and can often be the cause of much pain.
The middle of the foot is made up of five bones, the metatarsals, forming the arch of the foot.
The metatarsals are connected to the front and back of the foot by muscles and the arch ligament (the plantar fascia).
They act as a shock absorber when we’re walking or running. The front of the foot is made up of the toe bones, the phalanges, which are connected to five long bones by joints.
Exercises
These are a combination of strength and stretch for the foot and lower leg and will keep your feet healthy:
► Ankle mobility: Point, flex and circle – very simple, but a great way to warm up and soothing after a day on your feet. A good warm up.
► Heel/toe raises: Stand on the bottom stair with the balls of the feet on, heels off, holding on to the bannister or wall for support. Rise right up onto your toes to stretch the toes and strengthen the calves, then gently ease the heels down as far as possible to stretch. Repeat 10 times.
► Towel pick-up: You can do this exercise sitting down. Place a small towel on the floor and try picking it up with your toes, 10 times with each foot. You can progress to marbles. This will strengthen the arches and improve mobility in the toes.
► Ball stretch: A squidgy rubber spiky balls is ideal. If not, use a tennis ball. Place the ball under the ball of the right foot behind the big toe joint on the inside half of the foot, rest of the foot on the floor and lean over to the right so that you are pushing down on the ball, then release pressure. Repeat 10 times. Move to the heel and repeat. Now roll the ball along the length of the inner side of the foot, the outer side and then along the middle of the foot x 5 each. With the ball under the heel, rest of the foot on the ground, roll the ball from side to side a few times. Finally, move the ball to the front, just behind the toes and gently press down and release 10 times.
► Calf stretch: Stand facing a wall with your hands on the wall. Bend your front knee. With the front knee bent, stretch the other straight leg back and ease the heel to the floor for 10 counts, stretching the bulky part of the calf. Step it forward a little, bend both knees and as you move your weight back, the stretch will move lower down the calf.
► Toe stretch: Sitting back on your heels with your feet facing behind so that your toes are facing forward. You will feel an intense stretch in the underside of the toe joints. To get to all ten, turn the toes in a little and heels out. Stay as long as you can bear. Standing up, do the opposite: tuck the toes under so that you can’t see them and gently press down. Interlacing the fingers between the toes to act as spacers can help realign the big toe in particular.
Josie is a health, fitness & lifestyle adviser & a Pilates & yoga instructor with 30+ years experience. http://www.bodysoulwell.com
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