Flip Flop Season

Since starting at PIH I’ve picked up this habit of noticing things like gait and posture no matter where I am. We’re deep into summer, aka flip flop season, and the thing that has recently caught my attention is feet, specifically flip flop grippers. Have you seen feet like this?

When you wear flip flops, or any shoe that doesn’t attach to your heel, your gait changes as your toes and feet have to work differently. You “grip” to keep the shoe on, curling some toe bones up and some down. This drives the end of some bones into the ground creating higher-than-normal pressure (with increased fracture potential) and drives the ends of some bones up into the top of the shoe (in the case of mules) creating potential for corns and calluses. That gripping causes toe flexion and a tightening of the plantar fascia, which can lead to plantar fasciitis. 

This dysfunction can continue up the chain with chronic tension in the toes, the front of the ankle, and the calf. This can lead to a tight posterior where your hip flexors are constantly activated. Those big gluteal muscles constantly being on can lead to, yep, low back pain.

Our feet and ankles are our base; the foundation on which our upright body rests. If they are not supple and strong, there will be consequences felt throughout our bodies. In the Pilates in Holland studio, we start each class by giving our feet some love by rolling them out on a racquetball and maybe even giving them a hand massage or stretch. This loosens the tissue to give you a bigger footprint (and a larger, more stable base). This is so important before asking your feet to support you through lots of energetic movement!

We often end classes with ankle rotations and in-between work to strengthen foot and ankle muscles through a variety of exercises.  Below you’ll find a few that we recommend to release but also strengthen those foundational muscles. Stronger muscles around your ankles mean more power, agility, and mobility every day. Healthy feet and ankles can improve your stride, prevent sprains, and lead to less pain and injury up the entire chain.

When rolling out your foot, take time to ramp your toes up to stretch the deep muscles of the foot.

Bending and stretching your foot feels great and helps to soften the tissues to be more flexible.

Alternating toe lifts strengthen muscles on the top and bottom of the foot and prepares them for action.

Massage the tibialis anterior, the muscle along your shin bone, to release built-up tension.

There are two forms of ankle rocking. Make sure to try both!

Point and flex to release your calf muscles.

So enjoy summer and wear those flip flops (though maybe not all the time), but also remember to show these foundations of movement the respect they deserve.