It all starts with your feet
A house built on a solid, well-planned foundation will create an ideal base for the rest of the structure, and the same goes for our bodies. The feet are the foundation and most important element for optimal alignment of the whole body. More than a quarter of all the bones in our body are in our feet, which gives us an idea of the complexity with which they can move and adapt to the weight and force of the rest of our body in motion.
Even the slightest change towards optimizing the alignment of this support base can translate throughout our body and help alleviate many problems. Finding the right alignment for your feet requires concentration, but as with any practice, the more intention you put into it, the quicker it becomes natural and intuitive. The aim is not perfection, but to optimize your walking, connect with your heart and improve your balance.
In Pilates, we examine foot rotation, arch, stance width and weight distribution.
Foot rotation
The angle of your foot has an impact on the use of your hips. This affects the length of your calf muscles and the forces exerted in your knee.
More often than not, we see people walking with their feet tilted outwards (like a duck), which is likely to create bunions and exert increased pressure on the inside of the knee, also leading to a stiff foot and arch collapse.
Toes should point forward, with the second toe in line with the middle of the knee.
Foot arches
The foot is tripod-shaped, with three arches to support the body’s weight. When we speak of arches, we often refer to the medial longitudinal arch (A/B). The purpose of the arch is to help maintain balance, distribute body weight and absorb shock. Without proper arch support, your back and joints suffer from additional pressure and tension, which can lead to back, knee, ankle and hip pain. A healthy arch will ensure that the foot is not too pronated or supinated, providing the strongest base of support.
The feet should be spaced the width of the pelvis, keeping the knee in a direct vertical line with the ankle and hip. Standing and walking with feet that are too narrow or too wide creates an imbalance in the use of your hip muscles.
Weight distribution
Your spine should be aligned with your pelvis, your weight evenly distributed between your feet. Weight distribution should be 60% on the metatarsals and 40% on the heels. This way, your heart automatically comes into play!
So what can you do?
-
Be aware of: the way you stand and walk
-
Walking barefoot
-
Be kind to your feet: massage your feet to release tension
Come and see us at One Pilates where we can personally guide you in understanding and correcting your feet using specific equipment including the incredible Foot Corrector!
This little device literally corrects your foot – creating stability, mobility, arch lift and connection to the core. Once you’ve tried it, you’ll be amazed at how important your feet are, and what a difference a few personalized exercises can make!