The Rigid Foot
A foot that stays excessively rigid may feel stable, but that stability often comes at a cost. Supination refers to the foot locking into a narrower, shorter shape so it can function like a lever to propel the body forward. During gait, this rigidity is important. The elastic recoil of the foot, along with the swing of the opposite leg, helps create external rotation through the stance leg and drives the body into a stable push-off.
The problem arises when the foot gets stuck there.
Healthy feet should be able to move fluidly between pronation and supination depending on the demands of the body. A chronically supinated foot can lose the ability to absorb force and adapt to the ground. Instead of allowing motion to travel through the hip and spine, the body often compensates by becoming overly stiff. A person may stop “rolling” through the hip into extension and instead push themselves forward with a rigid, shortened stride.
Over time, this can shift more of the workload into the intrinsic muscles of the foot and the toe flexors. The body may appear stable, but the movement strategy becomes less efficient, with the hip flexors working harder just to carry the leg forward.
Instructor Tip: Look for a foot that doesn’t yield during single leg stance, is happier with a slight turned out and has a short stride in gait. These may be indications that your client has a rigid foot.
Foot Mobilizations
In the initial trio of basic exercises, we target the challenge of a tight, excessively supinated foot. These exercises encourage the foot to access pronation again, restoring some of its ability to adapt, absorb force, and move with the rest of the body. I will get more detailed in subsequent posts!
Improving foot mobility lays the groundwork for stronger, more coordinated movement up the chain. Better foot mechanics can enhance proprioception, prepare the foot for more demanding strengthening work, and create a more balanced foundation for gait. Whether your tendency is toward excessive rigidity or collapse, restoring movement options is often the first step toward a more resilient and efficient body.
Plantar Ball Rolling
Props: One Pinky Ball
This series of exercise utilizes a pinky ball to release the plantar fascia and associated muscles on the bottom of the foot. (Please do not do this with a lacrosse ball, it is too hard)
Setup: Begin with the pinky ball on the floor and your right foot on top of the ball.
- Circles: Gently circle your foot, allowing the ball to massage the arch. This circular motion serves to warm up the superficial fascia.
- Kneading Dough: Place the ball between the distal aspect of your big toe and the second toe metatarsals. Apply firm weight onto the ball until you feel it engage with the fascia on the bottom of your foot. While maintaining pressure, move your foot forward, rolling the ball between the metatarsals until you reach the beginning of the heel pocket. Repeat this line 3x . Then repeat this process between each pair of metatarsals ( four sets total). NEED A PIC HERE
- Find a Tender Spot: Identify a tender spots on the bottom of your foot. Gently press your foot onto the ball with a tolerable amount of pressure—avoiding pain. Hold the pressure for 5 seconds and then release for 5 seconds. Repeat this cycle three times. Optionally, find a second tender spot and repeat the process.
After completing this exercise on one side, stand and sense the change in awareness, not just in your foot but extending up into your hip. Slowly roll the spine down from a standing position and assess if the worked side feels longer and more flexible. This exercise has a global effect on fascia, connecting the bottom of your foot through the back of your body, around the top of your skull, and around to your forehead!
I hope you feel grounded and supported for the rest of your day!
