Stretches for your feet that can alleviate lower back pain.
Believe it or not, back pain can actually stem from what is going on with your feet. Read more HERE. It may be helpful to try a regular stretch routine for your feet to prevent or manage your back aches and pains.
Here are my top six to help get you started.
Inversion refers to the rotation of the sole of the foot in toward the median plane. This may mean that your body’s weight is distributed more on the outside of your feet when you walk or stand, Eversion is the rotation of the sole of the foot away from the median plane. This may mean that your body’s weight is distributed more on the inside of your feet when you walk or stand. Try these two stretches to achieve a neutral strike.
Inversion and Eversion Strap Stretch
Seated with a stretch strap (or towel) wrap the strap around the underneath side of your left forefoot and flex your toes inward. Gently pull back on the strap until you feel a good stretch in your calves and ankle. This is your start position. Slowly rotate your foot away from your midline(Eversion) by pressing down and away on your forefoot around your big toe edge. Continue to pull the strap for a good stretch. Hold for 10-20 seconds. Return to start and gently rotate your foot inward from your midline inversion) by pressing down And away on your forefoot around your pinky toe edge. Hold for 10-20 seconds. Repeat three times. Switch to other foot.
Dorsiflexion is the movement of the foot (or toes) upwards toward the lower leg or shin. Plantar flexion is the movement of the foot (or toes) as it points away from the leg.
Dorsiflexion and Plantar Flexion at the Toe Stretch
Seated begin by crossing your right leg over your left so that the outside of your lower right leg is placed on top of your left upper leg. This is your start position. Using your right hand place your fingers on the beneath side of your toes, flex your foot inward and gently pull back on your toes. Hold for 20-30 seconds. Return to start. Place the bottom side of your palms and finger of your left hand on top of your toes. Gently push down on your toes. Hold for 20-30 seconds. Repeat 2-3 times. Switch to the other side.
Dorsiflexion (calf stretch) and Plantar Flexion (shin stretch) stretch at the ankle
Calf Stretch: Standing upright directly in front of a wall, simply begin by placing both palms on the wall about shoulders width and height. Lift your left foot so that your toes and forefoot is placed on the wall and the heel remains on the ground. Using your hands gently allow your chest to inch closer to the wall in front of you. Breathe. Hold this stretch for 20-30 seconds. Repeat 2-3x on each side.
Shin Stretch: Start on your knees and slowly lean your rear-end back so that you are now sitting on your heels with the tops of your feet on top of the ground. Place your arms behind you with palms down and slowly tilt backward until your fingertips or hands catch you. Your knees may come off the ground slightly. Breathe. Hold for 20-60 seconds at first. Gradually add time as you put this stretch into practice.
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– CASEY EDMONDS, CHC
Health Advisor | Email Casey
