Athleticism from the ground up

Every athletic movement, whether it’s sprinting down the field, cutting on a dime, or jumping for a rebound, starts at the foot. The foot and ankle complex is not only the foundation of our body’s support but also a crucial element in generating force and power. Athletes often focus on strengthening larger muscle groups and overlook the importance of their feet and ankles, but neglecting these areas can lead to limitations in performance and an increased risk of injury.

• Mobility: Proper mobility in the foot is crucial for maintaining functional athleticism. The big toe, for example, needs to have good extension – bringing the toe back toward the shin. Without it, the body may compensate by turning out the foot, placing greater stress on the structures up the kinetic chain. All of these things decrease athletic performance and increase the risk of injury.
• Ankle Flexibility: Dorsiflexion, the motion of bringing the foot towards the shin, is critical for efficient squatting, lunging, and jumping movements. Limited dorsiflexion can lead to compensations in movement patterns and increase the risk of injury. 
• Pronation: Pronation, the natural inward rolling of the foot, is often misunderstood. While excessive pronation can lead to issues, pronation is necessary for shock absorption during activities like running and jumping. Strengthening the foot muscles can help control pronation and use it effectively.
• The Tripod Concept: An analogy we like to use to think about foot stability is the “tripod” concept. Imagine your foot as a tripod, with points at your big toe knuckle, little toe knuckle, and heel. When performing balance exercises or single leg exercises, focus on distributing your weight evenly across these three points to produce more stability.

Training the Foot and Ankle

Incorporating specific exercises to strengthen the foot and ankle can improve athletic performance and reduce the risk of injury. Some exercises to consider include:

• Toe Yoga: Improve toe mobility by gently flexing and extending your toes. You can also use your hands to help, trying to get your fingers between your toes for a greater range of motion. Remember to wash your hands afterward.
• Calf Raises: Enhance ankle stability by strengthening the calf muscles. Perform calf raises from different positions and with varying loads. Try double-leg raises with light weights for high repetitions, double-leg raises with heavy weights for low repetitions, single-leg raises, and raises with bent knees. These variations target different muscles in your lower legs, improving both endurance and strength.
• Ankle CAR’s: Rotating the ankle in both directions to increase flexibility. Perform these very slowly and pay special attention to the “Sticky Spots” – these are the spots that you need to work on to gain better control. 
• Balance Exercises: Standing on one leg or using a balance board can improve proprioception and stability.  Once you achieve 60 seconds, increase the challenge by closing your eyes or incorporating single leg exercises like single leg RDL’s or single leg squats. 

The foot and ankle are the foundation of athletic performance, crucial for every movement in sports. Mobility, flexibility, and strength in these areas are essential for optimal performance and injury prevention. By incorporating exercises like toe yoga, calf raises, and ankle circles into your training routine, you can improve your foot and ankle health, leading to better overall athletic performance. So, next time you hit the field or the court, remember to pay attention to your feet—they’re the key to reaching your peak performance!