Five Ways to Mobilize And Correct Foot And Ankle Function

Five Ways to Mobilize And Correct Foot And Ankle Function


Do you use your ‪feet‬ properly? Maybe you've never thought about it.  Many athletes suffering from chronic muscle and joint pain are completely unaware of how vitally important foot and ankle position, range of motion and function is to overall body mechanics.

Did the human foot has 26 bones, 33 joints, 107 ligaments, 19 muscles and multiple tendons that hold the structure together and allow it to move in a variety of ways. The 52 bones in your feet make up about 25 percent of all the bones in your body! [1]

With a quarter of all your bones located in your feet it's important to work on balancing out the fascia, muscles and joint position so your feet and ankles can move, rejuvenate, regenerate and help the muscles get stronger.

This week the Mobility and Corrective Exercise class at CrossFit 5885 (Saturday March 26th, 2015 10:00 am - 11:00 am) we'll focus on addressing dysfunctions, fascial restrictions and alignment issues in the tissues surrounding the Foot and Ankle.  

The foot and ankle complex is an often overlooked and under addressed area in posture, injury prevention and improving athletic performance.  When the foot or ankle joint is out of position, it's function is compromised which can cause a myriad of misalignment in the muscles and joints above.

In order to perform activities of daily living and athletic pursuits without repetitive stress or pain, an athlete needs strong and flexible feet, ankles, and calves to provide both full range of motion AND a stable base to move from.  

You may not be aware of how important foot and ankle mechanics are to your overall posture and performance.  If you have chronic lower back, hip, knee or ankle/foot pain issues like plantar fasciitis, Achilles tendinitis, neuromas this mobility and corrective exercise session IS FOR YOU!  [To learn more see The Foot and Ankle Connection to Low Back Pain]

In this week's class, I'll teach you:

  • how to assess for current range of motion (and how to re-test to check for improvements)
  • how to mobilize the tissues around the feet, ankles and calves
  • two simple stretches and
  • time permitting, easy to do at-home or pre-WOD Corrective Exercises to stabilize and improve postural and dynamic  muscle imbalances around the foot/ankle complex.


We'll be using a 

  • double lacrosse ball taped together (like a peanut)

  • single lacrosse ball
  • yoga block
  • yoga strap  
  • yoga mat 

If you own any of those pieces of equipment, please bring them along to class.  I will have the set of 3 lacrosse balls available for purchase ($10 for all), and yoga straps ($5).

Remember, addressing your muscle and joint balance and function is important for all human beings, not just CrossFit  or recreational athletes.  The activities you do the most (sitting, working at a computer with your head forward and using a mouse or texting) creates your day-to day posture habits and function.  Repetitive stress of these daily postures DEMANDS that muscle and joint imbalances be corrected BEFORE you take that posture into repetitive strength building movements that require excellent body position and human kinematics.

Come and undo the damage from faulty form/bad technique and poor/incorrect posture and learn how to do some basic maintenance and repair work on your beautiful self.  I hope you can make it!

This class is open to both CrossFit 5885 members and the public.

To attend, simply purchase a 10 class punch pass (come on in early, and we can help you before class starts).  Punch passes include CrossFit WODs, CrossFit Swimming, Spin class, Barbell Club, Yoga for Athletes AND the Mobility and Corrective Exercise class.

Questions?  Please contact Deb.  Hope to see you there!


1.  Fun Foot Facts


Stock Photo Credit:

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is a Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.   

You can follow Deb on Facebook, Twitter, and LinkedIn, or subscribe to her YouTubePinterest or Instagram pages.

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