Foot bone's connected to the ankle bone...

Many years ago, shortly after I had started running, I began having some hip pain.  When I mentioned this to a fellow runner, she asked how long I had been running in my current shoes.  I thought she hadn't heard what I said, so I repeated myself, and she "ignored" me once again asking how old my running shoes were.  What does the age of my running shoes have to do with hip pain?  As the song goes, the foot bone's connected to the ankle bone, and if our feet aren't happy, sometimes the rest of our body is not happy. 

Our feet are the foundation of our bodies.  Each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments.  We know the importance of a strong foundation for a building and the same is true of our feet.  In either case, if that foundation is damaged or unstable, the rest of the structure is compromised. 

The arches of our feet provide us with flexibility, help to absorb shock, distribute the weight of the body, and assist the feet in adapting to surface changes when walking, running, & climbing.  As the body's shock absorber, the arch acts like a spring.  If this shock absorber has fallen, our entire kinetic chain is affected.  Impact forces must then be absorbed by other parts of the body such as the knees, hips, and back.

Shoe manufacturers have developed technology to cushion and control the motion in our feet and ankles.  While this support can feel great, it actually acts like a cast, restricting movement and causing muscles in the feet to become weak and inflexible.  Manufacturers of minimalist footwear have addressed this issue, however, people who have worn traditional shoes for many years will find that their feet and lower legs are not prepared for the new movements they will encounter.

Our feet play a very important role in maintaining posture and health, and a healthy, aligned and balanced body begins in our feet—and then translates through our entire kinetic chain (ankle, knee, hip, lower back).  Our toes, feet and ankles are designed to have full range of motion (flexibility) and structural integrity (strength).  Chances are, if we take care of our feet, we can prevent other problems from sidelining us.

Following are a few exercises that will help to maintain flexibility and strength in the toes and feet.

The towel pull is best performed on a tile or wood floor.  Grasp the towel with your toes and pull it toward you.  Do 15 or more pulls with each foot.

The Plantar Fascia stretch is performed by dropping the heel off the edge of a step or curb.  Drop the heel until a stretch is felt, hold for one or two seconds, and repeat 10 times for each foot. 

Grasp the toes in one hand and move them through a full range of motion.  Hold for a second or two at the end range of motion in each position. 

Thread your fingers through your toes and spread them out.  You may also work each toe individually through full range of motion.

Keep your feet strong and flexible and you may not only prevent future foot problems, but you may also decrease your chances of developing a problem further up the kinetic chain.