Midfoot Mobility For Better Walking (aka Banana Your Foot)
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- Опубликовано: 28 ноя 2021
- Your feet need to both pronate and supinate as part of your walk. This requires mobility through the mid-foot - it needs to be able to twist into a 'locked' position (supination) and untwist into a softer, shock absorbing position (pronation).
This class I made as a bonus for my Take10 coaching students (and anyone who came to my Walk This Way workshops) shows you how this twisting and untwisting action happens during the gait cycle and has some of my favourite mobilization and control exercises to help you work on mid-foot mobility.
You'll need: a Yoga Tune Up ball or tennis ball, a smaller ball or a rock plus a towel, and if you have high arches, you'll want to a ledge or a step as well. And a wall or counter to hold for balance.
Feet are an excellent place to start with better movement - grab my free Free Your Feet boot camp here: 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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Thanks for adding the work for supinators. I will try these out!
Let me know how it goes for you! The key is really to try to maintain that sense of pronation as you return to a neutral ankle so that you don't just spring back into the highly supinated position you likely default to.
Could you add this to the build better feet course?
Already done :)
Hi Petra! I hope you're enjoying Nica. I'm trying to wrap my head around this. To get this movement. is it an external hip rotation, e.g. heel goes in? Thanks.
I would really try to drive the movement from your foot because the focus here is getting more mid-foot mobility and control, but yes, the hip is going to externally rotate too.
Let’s you you want stability not mobility how would you fix the banana foot?
The upward phase of the the calf raise is more stability focused - I assume you're saying you tend to pronate a lot, and working on the ground level to heel lifted up & down will build strength & capacity in controlling pronation.