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Consider this: When structural engineers design buildings meant to absorb and withstand the impact of an earthquake, they avoid rigidity at all costs. Buildings and structures capable of weathering tremendous impact and force must be strong–and flexible<\/strong>.<\/p>\nThe human body is no different.<\/p>\n
Tight or inflexible muscles, tendons, and ligaments are all at risk for injury, strain, and reduced ability to withstand the tremendous forces they\u2019re asked to absorb each day through running, walking, and other physical activity.<\/p>\n
Let\u2019s explore the specific risks of low foot or ankle mobility, and how you can improve your mobility:<\/p>\n
Are Foot Mobility and Heel Pain Connected?<\/h2>\n
The foot and ankle work together in a complicated dance of muscles, ligaments, tendons, and bones. When one part of the foot or ankle is compromised, the rest of the foot feels it!<\/p>\n
Your foot\u2019s ability to properly rotate, flex, and respond to different surfaces and movements has a direct impact on your toes and arches. If your foot mobility is restricted, it\u2019s likely that you\u2019ll eventually begin to notice heel pain as well.<\/p>\n
How are foot mobility and heel pain connected? There are several reasons foot mobility and heel pain are bedfellows. For one thing, when you have limited foot mobility, other important muscles and ligaments in the foot atrophy and become tighter from disuse. Tight muscles and ligaments aren\u2019t as effective at absorbing the impact of physical activity or supporting surrounding tissue, leaving the arch of the foot at greater risk of being strained and damaged.<\/p>\n
Reduced foot mobility can also mean negative changes for your gait or increased pronation, both of which can eventually lead to heel pain and plantar fasciitis.<\/p>\n
How to Improve\u00a0Foot and Ankle Mobility<\/h2>\n![\"Ankle](\"https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/02\/Ankle-Mobility-1024x768.png\")
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If your foot and ankle mobility aren\u2019t what they should be, remember that \u201cthe foot bone\u2019s connected to the ankle bone.\u201d By working to improve mobility in the ankle, foot, toes, and calves, you\u2019ll strengthen and fortify your entire ambulatory system.<\/p>\n
Reduced mobility can be caused my injury or trauma, wearing shoes that don\u2019t fit properly and restrict a healthy range of motion, or simply genetics.<\/p>\n
It\u2019s important to determine the most likely cause of your compromised foot and ankle mobility, to properly address the issue. If your foot or ankle mobility is compromised because of a previous injury, work with your physical therapist or doctor to avoid re-injury or trauma to the affected area. If you\u2019re wearing shoes that don\u2019t fit properly, restrict your stride, or don\u2019t offer enough support, make some healthy changes in your choice of footwear in tandem with your efforts to improve your foot and ankle mobility.<\/p>\n
For most people, starting a regimen of stretching, self massage, and orthotics are key to improving mobility simply and effectively at home:<\/p>\n
Stretching:<\/strong> Stretching the calves, ankles, toes, and arches will improve muscle tone, lengthen short, tight muscles and tendons, and allow for a greater range of motion over time.<\/p>\n Self-massage:<\/strong> Using a mobility ball<\/a>, your hands, or a household tool like a golf ball or rolling pin, you can relieve pain, improve blood circulation, and warm up tight muscles and ligaments in the foot prior to stretching.<\/p>\n