Pilates and Feet
The foot muscles run along the under side of the foot and / or into the lower part of the leg.
Your feet are your base of support and should never be forgotten when training. Pilates includes footwork, placement and awareness of the feet in studio training. The lower limbs support your HAT, head, arms and torso.
When addressing good posture it is important to distribute the weight correctly through the feet.
Some of the smallest muscles in the feet (Lumbricals) have one of the highest number of receptors. Receptors are designed for balancing the body.
Pilates classes are taught barefoot or in socks to encourage correct foot placement, client awareness of foot placement and in turn this enables the muscles of the feet to contract, therefore improving general posture and balance.
Common Signs of Foot Problems
Heels leaning inwards
One or both knee caps turn inwards
Bunions may be viewable
Developing knee pain when active and pain eases with rest
Soles of the shoes at the heel may show wearing as well as other areas
Postural Changes that May Effect the Feet
Excessive Pronation – rolling in at the ankle
Excessive Supination – rolling out at the ankle
Abnormal Pelvic Mechanics – excessive movement of the pelvis side, front or back
Pilates and Exercising the Feet
Stretching, stabilising and strengthening the gluteals (buttock), quadriceps (front of thigh), hamstrings (back of thigh), as well as the muscles of the lower leg and feet may assist in improving foot problems.
As we age the increase in falls is well known.
It is important to maintain the strength in the lower limbs to help prevent falls and improve balance.