….Unless of course you step on uneven basement ground, have too many boxes in your hands and your foot goes over and you break it. ;

We do a lot of Foot exercises in Pilates and I know Kathia does some in yoga too.  Ask me if you need ideas on how to strengthen your feet and ankles.

From Amanda Loudin

Take a look around any gym and you’ll see people working to strengthen their biceps, hamstrings, shoulders, abs — pretty much anything but their feet. That, experts say, is a big mistake.

“Feet are the foundation of our strength. And like with any body part, when you don’t use it, you lose it,” says Jay Dicharry, author of several books about running biomechanics and director of the REP Lab in Bend, Ore.

Years of neglect can prevent the 28 bones, 30 joints, and more than 100 muscles, tendons and ligaments in feet from doing their job, which is essentially to provide support, balance and mobility. Big, stiff shoes, or those with pointy toes and skinny heels, constrict the way our feet move. Combine that with little time spent walking without shoes to keep our feet moving naturally, and no time focused on foot-specific strength and mobility, and you can get a cascade of problems.

That can mean everything from decreased performance for athletes to increased injury risk on the playing field or off, Dicharry says.

Yet the standard approach when someone has an injury of any type, or lacks balance and stability, is often quite narrow: rest or ice (although the effectiveness of icing is now being challenged), orthotics, more supportive shoes, rehab for the injured body part. Instead, the key lies in helping return the foot to its natural, functional state, Dicharry and others say.

Such were the conclusions of a 2013 review in the British Journal of Sports Medicine. The researchers suggest that an increased awareness and training of the “foot core” is essential to keeping feet stable and strong and protecting the lower extremities, reducing injuries in the process.

read the rest here

 

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