Posture Exercises- How to fix foot imbalances and pain

Happy Monday everyone!

For this weeks video tutorial, I have decided to make it oriented around the structural integration of the foot region.

As of late, I have really been gearing my training to understanding foot anatomy and figuring out the imbalances found in that specific region of the body.

Although I wouldn’t deem it as the most important area to start with in terms of functionality in the body, it does carry major significance in terms of connectivity with the Earth when you are in movement.

From the moment I got started in my research on learning about foot problems, all I have ever seen is article after article stating that the majority of people have excessive ankle pronations (ankles that bend inward).

The information seemed to be quite valid in the established oriented point of view, but I was having some major issue within the context of what I deem as being functional to a human body.

If there is one thing I have learned, you cannot measure a dysfunction while it is in a dysfunctional position.

In this specific case, most of the people that had these “ankle pronations” were people that were operating with their feet in external rotation (feet turning outward), hence creating the ankle pronation through an imbalances lumbo-pelvic complex.

The pronation is real, relative to the dysfunctions a person is operating under in that given moment. However, When you measure a body while it is put into a functional position, it’s going to usually reveal a different result.

Since I don’t allow people I train to have externally rotated hips when attempting to move functionally, I usually end up seeing things that other practitioners may not be able to see. For this situation, I have found that when you get a body into a functional positioning, the foot actually goes into an excessive supination (exaggerated arch).

You can only measure the parameters of imbalance, when you attempt to implement real balance.

The technique covered in the video below will elaborate further on this subject matter.

Transcript:

Hello everyone. This is Naudi Aguilar at Functional Patterns and today I’m going to be taking you guys through a myofascial release technique for a problem that has been occurring with many of my clients as of late. As I’ve been going through this fitness industry I’ve been coming to more and more revelations because I keep experimenting with new techniques to try and bring about a better structural integration within the body.

So the area we’re going to focus on today is going to be at the foot. Now a commonality that I find with many people is that they’ll have externally rotated hips and then they will usually shift into some kind of this thing we would call an ankle pronation. But the problem I’ve been finding with people is not necessarily that their ankles pronate inward like this, the main issue that happens when I try and straighten their feet forward and they get gluteal engagement their ankles actually do the opposite. Where it’s not that they’re actually pronated they’re actually going to a supination and that ends up becoming a major, major problem when I try having them do a transverse twist because when they rotate across what you might notice is that their ankle may turn outward like this and that’s obviously not going to be very comfortable on the knee and it’s also going to throw much of your center of gravity off.

So by setting that ankle into a more centered position that’s going to ensure that whenever you’re going into a running stride you’re really getting that power off the ball of the foot or if you’re jumping upward that you’re really going to get into that plantar flexion that’s going to bring you up and get you to explode and jump higher as well. So this is going to be a crucial, crucial spot to get into to help build that stability into the ankle and bring it back to its center positioning.

The release that I’m going to be looking for is going to be right here at the medial border, slightly behind the tibia. These muscles right here are going to be responsible for bending the ankle in this direction. And what we’re looking for is for the bend to go the opposite way. So we’re going to have pronation and then we’re going to have supination going this way. And so since most people, on function, when their body is trying to operate functionally since their feet have an inclination of going into that supination what we wanted to do was wire in a little bit more pronation during that movement pattern. And so by breaking these fibers up right here that’s going to allow us to have a little more of that flat foot and get a little more of a connection with the earth as we’re standing.

The tool that I’m going to be using for that is going to be a Thera Cane. So I’m going to position the Thera Cane almost as if I was going to shoot with a gun, like this, and then I’m going to come downward onto the side portions of the calf. From there I’ll grab onto this portion of the Thera Cane and then drive my weight slightly down into there. For most of you this is going to be a very, very tight area. This has almost been a situation that is risen with just about 100% of my clients. That whenever I put them, let’s say, into a plantar flex position on their toes what will tend to happen is there’ll be like a bend in the Achilles tendon that happens in the middle. And so what I’m trying to do is set that up to where these muscles don’t become so dominant.

So you can get all the way towards the top where the gastroc, where the medial portion of the gastrocnemius lies and apply pressure in that region. Then you can slowly work your way down into the medial borders of the soleus. Then from there I can start moving my way down into the lower regions where I’m going to get partially into the posterior tibialis. And I work my way all the way down that entire medial border of the tibia.

Be certain to put a lot of time into these. It’s likely that they’re going to be very dense as a result of having that ankle problem. Since it’s such a small range of motion it’s likely that that fascia’s really going to lodge up in those areas and it may take a long time to really get that stuff broken up. Something important to keep in mind with these techniques is that they are techniques that kind of work in isolation. And based upon how our universe works everything runs as an interdependent set of variables that work together at the same time. And so a human body is not exempt from that rule in nature. So we have to take into context that the whole body has to be activated a structural unit. It has to be stretched out as structural unit, together as one system.

Now, this is going to be beneficial for you. This is going to be very helpful, but I would recommend getting on a good structural integration program in terms of corrective exercise, something that involves the whole body. Now, my human foundations video series covers just exact that, the foundation of everything you need to know to make sure that you get that whole connective web working together efficiency. But if you are missing that it’s like you may release this, but then it could possibly create an imbalance somewhere else. Or it could make it better. It’s really just up to the individual and what their specific imbalances are.

If you like this video I would recommend visiting my YouTube channel and subscribing to it so that you can get repeated updates on information that I will be discovering here in the near future. Everything keeps changing as I go along into this industry and it’s refreshing for me and it’s fun for me to get to share that with you guys. You can also go to my website at functionalpatterns.com and check out my gallery of videos available for you at your disposal. This is Naudi Aguilar reminding you to live intentionally and not habitually. See you guys next time.

2018-07-12T11:13:35+00:00

5 Comments

  1. Juan February 18, 2013 at 10:40 am - Reply

    Naudi thanks for the great content you share. What is your take on flat feet? is it a skeletal problem or a muscle imbalance problem? I have had flat feet since little and it does affect sports performance. Would love to see a video or tips on this subject!

  2. Justin L. April 4, 2015 at 10:31 pm - Reply

    Interesting article. I completely agree that “you cannot measure a dysfunction while it is in a dysfunctional position”. So I hadn’t thought of the fact that excessive ankle pronation should be corrected to further find dysfunction. I assumed it was the primary factor to begin with.

  3. David Schwass March 11, 2018 at 10:13 am - Reply

    Is there anything else i could use Instead of a thera-cane??

    • William Menzies March 11, 2018 at 1:52 pm - Reply

      Hey,

      Yes loads of things, be resourceful – some clever individual once said “Resourcefulness is the greatest resource”.

      Regards,
      The FP Team

  4. bluewaffles.xyz July 18, 2018 at 9:43 pm - Reply

    Hi I am so thrilled I found your webpage, I really found you by error, while I was searching
    on Bing for something else, Anyways I am here now and would just like to say many thanks for
    a fantastic post and a all round interesting blog (I also love the
    theme/design), I don’t have time to read it all at the minute but I have book-marked it and also
    added in your RSS feeds, so when I have time I will
    be back to read a lot more, Please do keep up
    the superb jo.

Leave A Comment