6
Chapter
The basic exercises- Basic exercises for the feet 10. Basic exercises for the feet
- Basic exercises for the feet 10. Basic exercises for the feet
- Basic exercises for the feet
The feet carry the whole weight of the body and are
constantly adapting to different directions and floor
shapes. The 26 bones in the foot, with numerous
joint planes in different directions, are highly adapt-
able to these challenges. The feet are also the foun-
dation for many other areas, such as ankles, knees,
hips, pelvis, and vertebral column. They support the
mechanics of the vertebral column from a postural
point of view. They also send proprioceptive mes-
sages to the spinal muscles to keep the body upright.
It is best to consider the feet in any neuromusculo-
skeletal problem.
Many patients have dropped and weak arches;
the muscles for strengthening these arches are
weak. Many people are not very aware of their feet.
Therefore becoming conscious of the feet and their
movements is an important start for foot exercises.
The most commonly seen deviation is the hallux
valgus. It is frequently associated with everted feet,
flattened medial arches, and weak interosseous mus-
cles between the metatarsals. Unless it is very far
advanced, the problem can be improved or at least
halted by strengthening the hypotonic muscles and
correcting the posture. Orthotics are recommended
for many patients. If they are used, the changes
made should be small and gradual and a competent
expert should be consulted. All standing exercises
should be done barefoot.Exercise 10.1: Awareness of the feet
Aim: developing awareness of the feet.- Sit on the floor or on a chair.
- Touch and feel the different parts of your feet
with your hands. - Rest the feet on the floor; be aware of the
contact of your feet with the floor.
Exercise 10.2: Shake the foot
Aims: mobilizing and relaxing the whole foot.- Sit on the floor or on a chair; use a back support
if you need it.
2. Maintaining the upright sitting position and your
shoulders relaxed, hold your right lower leg just
above the ankles with both hands (Figure 6.190).
3. Shake it rhythmically for 3–5 breaths.
4. Release the right leg, and sit in the starting
position for 1–2 breaths.
5. Feel the difference in both feet; you may
also stand for a few breaths to experience the
difference.
Figure 6.190