The human foot has 29 muscles, 10 of which originate outside the foot but cross the ankle joint to act on the foot. These muscles, along with tendons
and ligaments, support the ankle joint and help the body move. These muscles let you invert, evert, extend, flex and circle your ankle. Without them
your foot would hang as you see it on the Halloween skeletons.
As long as they are working well you are up and running…or at least walking. But when they suffer damage or neglect you are hobbling along, find yourself
behind a walker or stuck in a chair. What fun is that?
Probably the most common ankle pain can be attributed to overuse. This would include repetitive activities such as running on the road. Nothing wrong with running but GET OFF THE ROAD. Pavement is unforgiving and you would never run a good racehorse on the road. Their ankles are valuable.
Stable muscles allow the soccer player to stand on one foot while using the
other one to pass the ball, they allow the ice skater to twirl, dip, jump and still stay upright (most of the time). The dancer’s ankles, especially on point, are vulnerable also unless those 29 muscles are well maintained.
PREVENTION: If you are active, have no pain and want to stay that way the best thing is prevention. Use the charts here to remove a few trigger points on a weekly basis. Do the exercises on a daily basis. They only take a few minutes.
ALREADY HAVE PAIN? If you already have pain and are miserable address the trigger points in the lower leg and foot THOROUGHLY every other day but do the exercises often throughout EVERY day. The exercises teach the muscles a new habit and like children they need to be reminded often until they “get it”.
Happy muscles take you places.
If you have questions or need help, email me at enid@bonnieprudden.com. For more information about Bonnie Prudden®, Bonnie Prudden Myotherapy®, books, self-help tools, educational videos, NCBTMB Approved Courses, videos free, for rent or for purchase, blogs, vlogs and newsletters, visit www.bonnieprudden.com or call 520-299-8064 if you have questions or need help. Enid Whittaker, Managing Director, Bonnie Prudden Myotherapy®