Though we often forget about them as soon as we put our shoes on for the day, having control over our feet is key to staying balanced and strong in different situations.
The way your foot naturally moves, such, as rolling inwards (pronation) or outwards (supination) is important for how you move around. This is true when you're engaged in activities like walking, running, or jumping.
In this article, we'll look at ways to boost foot stability to improve your performance and reduce the risk of getting hurt.
Understanding Pronation and Supination of THE FEET
Pronation is when the foot and ankle roll inward upon impact with the ground. This movement helps absorb shock and adjust to the surface our feet are on.
Conversely, supination involves the foot rolling outward, providing stability as we make contact with the ground.
Both movements are essential to help our feet work naturally. As we walk our feet go from a supinated to a pronated position which helps us effectively transfer energy through our lower body.
Foot Control Exercises
To kickstart your foot coordination try out some basic drills that emphasize the foot's movements.
You can do these exercises at home without needing any gear.
Side-to-Side Foot Rotations
Position yourself with your feet next to each other. Twist your hips to one side letting the foot on the side you're turning to roll outward while your trail foot turns inward. Then turn in the other direction.
Make sure your heels and toes stay planted on the ground turning in both directions during the exercise.
This activity allows you to get accustomed to the sensation of pronation and supination serving as a basis for building up to more complex lower body movements.
Heel-to-Toe Position
Once you get the hang of moving side to side with your hips step one foot forward either halfway or all the way from the other foot. While in this stance twist your hips to one side and then the other letting your feet naturally roll in and out of pronation and supination, again keeping all your toes and both heels in contact with the floor.
This sequence improves stability by demanding coordination when working the muscles in your feet and ankles.
Advanced Foot Stability Progressions
Once you feel comfortable with the above exercises you can progress to tougher movements that enhance your foot coordination.
Tandem Stance with Active Rear Foot
For this workout try standing with the toes of one foot directly behind the heel of your other foot, with just a foot's width distance between them. Keep your front foot engaged like a tripod while you lift your back heel off the ground. Now turn your hips side to side while staying balanced.
This exercise will challenge your stability and coordination in a narrow stance.
Single Leg Stance
To switch to a position lift one foot off the ground. Twist your hips inward and then twist them outward. This activity greatly improves your steadiness and coordination by testing your balance on one leg.
Additional Challenges for Foot Control
To improve your foot stability consider adding challenges to your workouts. These could consist of:
Closing Your Eyes: Perform the exercises while closing your eyes to increase the difficulty.
Using an Unstable Surface: Try these movements on a soft surface, like a carpet or an exercise pad to simulate uneven terrains.
These challenges help your foot prepare for the uneven terrain in activities like trail hiking and running.
Conclusion
Enhancing foot stability is crucial for boosting performance and avoiding injuries.
By consistently working on these exercises you can improve the coordination of your feet with activties like squatting, lunging, running, jumping, landing, and changing directions.
Try these exercises at home for 30 days and you'll notice how your balance stability and performance improve.
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