Exercise, Mobility Monday

Foot Love

Screen Shot 2018-01-17 at 2.51.21 PM.pngDid you know that you have 52 bones in your two feet altogether, and 33 joints? (Side note and cool fact: when a baby is born, the number of bones are higher, but many of them fuse by the time one reaches adulthood). Because of all of those joints, our feet have a lot of potential for various movements. Our feet need to be able to adapt to standing and walking on various surfaces. They support us and are our base for walking, running, skipping and dancing. But how much love and attention do those sweet feet really get?

Today, we are going to kick off our first Mobility Monday by giving our feet a wonderful ball massage, with the goal of getting some more movement at the various joints.

Screen Shot 2018-01-17 at 2.47.16 PM

You may want to start by using a softer ball, such as a tennis ball, or if you prefer to feel it more deeply, you can use a harder ball, such as a squash ball. Sitting down will take some of the load off of your foot if this is feeling too intense, or you can try standing up while rolling your foot on the ball, which will place more weight onto your foot.

Method: Roll along the long arch of your foot, from the heel to the toes, and back and fourth again. You can also try placing your heel on the floor with the ball under the ball of your foot, and move your toes into an arch shape, moving your toes from left to right, and repeating that rainbow shaped motion. You will get a sense of what feels best for you, so you can play around with moving the ball around various areas of your foot and stick with what feels good for you.

Try it on one foot, then wiggle your toes around to see how that feels afterwards, then you can repeat rolling on the ball with the other foot.


Anne-Marie Mougeot, B.Sc. Kin., D.O.M.P.

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