The foot is made up of 26 bones, 30 joints and more than 100 muscles, tendons and ligaments, all of which work together to provide support, balance and mobility. The ankle is a large joint made up of three bones – tibia, fibula and the talus. There are many reasons for foot and ankle pain such as bunions, plantar fasciitis and lower limb injuries affecting the calf and Achilles tendon. Muscle weakness around the ankle can cause instability leading to a risk of falling and restricted movement of the ankle joint can increase stress on the knee and hip. Examples of ankle strengthening exercises include heel raises, lunges and circles. It’s also important to maintain mobility in the feet and toes. Ill-fitting shoes can stop toes from lengthening correctly, so ensure you wear correct footwear, particularly if you are a runner. High heels can force your body into an incorrect position that can lead to spine misalignment, causing lower back pain and placing excessive pressure on the knees. Walking barefoot on a clean and soft surface may help improve the strength and flexibility of the muscles and ligaments of the foot, reducing injuries and improving posture and balance. Take time to do foot exercises such as the Mexican wave where you lift and lower your toes one at a time or have a go at picking up a pencil with your feet. ‘No foot, no human’! Neglect your feet at your peril!!
