Our relatively small feet have the daunting task of moving our bodies—the average person takes 8 000-10 000 steps a day, which adds up to around 150 000 km over a lifetime - enough to go around the circumference of the earth four times!  At the same time, they are absorbing a large portion of a myriad of impacts, from walking along concrete sidewalks to landing jumps in a game of basketball.  Not surprisingly then, our feet are intricately designed and well equipped to take on their role:

The bones in your feet make up about one fourth of all the bones in your body.  Each foot contains 26 bones.  It takes 33 joints, 107 ligaments, 19 muscles and numerous tendons to hold the bones in place and give us the diverse movement capabilities we possess.

Over use, under use and wear and tear, whether through postural dysfunction, obesity, inactivity, and/or sporting activities can all be responsible for decreased range of motion and muscular imbalances in this area.  All too often we are also wearing poor fitting shoes…high heels are a prime example!  Wearing tight uncomfortable footwear restricts natural movement and can dramatically change and weaken our foot structures.  Problems like hammertoes and metatarsalgia are a common result.  It’s well known that people the world over still walking and running barefoot have far more range of motion in the feet during propulsion and landing.  They also engage more of the great toe, which functions largely in balance and forward movement.  Their feet flex, spread, splay, and grip surfaces—meaning they have less pronation (twisting of the foot) and a more even distribution of pressure.

Click here for a description of common overuse foot conditions

At Stretch, we offer a new service, Footloose.  A comprehensive A.I.S. program, tailored to your feet, is designed to increase mobilization and engagement of the joints and tissues; in turn encouraging lubrication between structures, removal of waste products, and nutrient uptake by the tissues.  Remember, with our current lifestyles and poor postural functioning our lower extremities have in many cases become restricted.  Good movement patterns are essential to the integrity of our foot structures.

A strengthening program for both the foot and ankle result in a highly effective method of conditioning the ankle, subtalar, and mid tarsal joints and developing the arches of the feet.  These exercises help prevent sprains and lower leg muscle strains; for example, compartment syndrome, shinsplints, and is also excellent to help develop alternate blood flow routes to areas of poor circulation.  Strengthening the toes can help to alleviate hammer toes, overlapped and twisted toes, help to establish proper spaces between the toes, and help to correct bunions (Mattes, 2006).

Remember, your feet mirror your general health.  Conditions such as arthritis, diabetes, nerve and circulatory disorders can show their initial symptoms in the feet.  Foot ailments can be your first sign of more serious medical problems.

Combined, a proper stretching and strengthening program will help you reach optimal benefits.