How Your Feet Affect Your Pelvic Floor
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- Опубликовано: 2 июл 2024
- 🦶HOW YOUR FEET AFFECT YOUR PELVIC FLOOR🦶
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I keep getting Qs about this so here goes!
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Here’s the deal: most of the movement patterns that are good for your feet are also good for your (PF).
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When you do stuff that’s good for your feet, you also help your pelvic floor. Here’s 3 basic ways that happens:
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1️⃣ How you hold your weight when you stand.
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Most people stand hips forward of heels - pushing their pelvis out in front. This puts all your weight on your forefoot, which isn’t designed for that, so it can play into plantar fasciitis & forefoot pain. It ALSO keeps your PF muscles short & weak.
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2️⃣ How you walk.
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Walking is a combo of a) falling forward & b) pushing from behind (posterior push off (PPO)) - ideally we all want more PPO & less falling!
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PPO is the BEST for your PF because it lengthens & strengthens your PF muscles. AND PPO is the BEST for your feet because they’re working as part of your walk which keeps them strong & mobile.
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For PPO, you need ankle dorsiflexion, toe mobility, hip extension & lateral hip strength - and NO heel rise in your shoes. So when I teach foot stuff, I also teach ankle, hip & walking stuff because they’re connected!
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3️⃣ Stiff feet drag down your hips.
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Your feet are attached to your hips. Stiff feet limit & weaken your hip rotators - key PF muscles. Forefoot mobility plus hip mobility can create a better relationship between your feet & hips - plus help your ankles, knees & PF. This is the most complex part of foot work. Make forefoot & hip mobility a priority to get started!
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Foot work is truly whole body work & the impacts go way past your feet! Hit me up with your Qs if any of this isn’t clear!
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If you’re ready to take action on your feet, your PF & the entire rest of your body, my Free Your Feet program will get you on the path: bit.ly/3m9PQRA
If you want to learn a simple head-to-toe daily routine that will keep your joints moving better & feeling better every day of your life, join my Joints For Life Program here: bit.ly/3zuQCM7
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Thank you for the explanation lovely to see the beach
You're so welcome! And I do like when I can have a good backdrop :)
Amazing thank you! I have been wondering this exact thing. 👏
It comes up a lot! So glad it answered your Qs :)
That was awesome!
😊 I'm glad to hear it!! 🙏🙏
this makes some issues i had today make sense, my forefoot is stiff as a rock
thank you for the information!
Foot work is really undervalued in our fitness culture but it has HUGE impacts on our whole body health! I hope this info helps your journey!
Fantastc clear explanation - now I know what to work on. Thankyou
So glad its helpful!
Thank you for this lesson and I will check out the others to see how I can incorporate your tips with my genu valgus and rearfoot varus.
You're so welcome! That sounds like a good plan - I hope it helps! 🙏
Excellent tutorial. The way our body parts are connected is truly amazing. Thank you for an easy to understand explanation. PS I did a bunch of foot exercises plus calf and double calf stretches while watching.
Thanks so much, Mary! Stoked you took the time to give yourself some good movement inputs :)
Thank you
You're very welcome!
Your my favorite person, I love watching and following your uploads , your amazing. I'm 66 where's a good starting point for me to get fit and build muscle? I have DDD and my hips constantly hurt. 🕊️
Thank you 😊. I'm so glad you're enjoying the videos. I usually recommend CARs (Controlled Articular Rotations) as a starting point. They are a great foundation for all other movements. I have a few CARs videos on my RUclips channel and I also offer a full program called Joints for Life (you can find more about that here: bit.ly/3cNQUDu).
For many years, I followed the T-Tapp exercise program and I'm so thankful for that, because she taught a lot of those same tips-- Feet straight, weight in heels, knees pushed out, body in alignment. I go barefoot a lot and have always had pretty good mobility in my feet, but I have had major pelvic floor issues (i.e. bladder leaks) for the past couple of years. Can you point me to more pelvic floor tips? I'm re-focusing on these, but I think I need more. I know for Sure that I need more walking! I'm eyeing that beach with a bit of envy. Right now our beach is covered with snow and ice and walking is limited to indoors. 😕
T-Tapp sounds like a really interesting cue! One of the reason of pelvic floor issues is sedentary, so I'd recommend make walking and squatting a daily practice! You can also keep these activities indoor and they will help you be ready for Summer. If you want you can DM me and I'll send you a Reels with 5 ways to help your pelvic floor 😊
Hips over heels doesn't make sense and will cause you to easily be pushed back. From an engineering stand point it makes more sense to have weight in the center of the foot when in a zero drop position. Leaning slightly forward in an elevated heeled shoe is different when done barefoot.
Well, bodies aren't machines. From a functional perspective, hips over heels is an optimal position for pelvic floor, spine and foot health.
When externally rotating the hips are we trying to keep the pelvic bones from also rotating? Eg asis move laterally sit bones move medially?
Hi Galen. I'm not sure I understand what you're asking. Could you clarify please?