Pep In Your Step
Foot and Toe Mobilization “Pep In Your Step” (Plantar Fascia Release)
This Plantar Fascia Release video demonstrates various techniques using a wooden dowel to stretch and strengthen the many joints in each foot. Gravity, exercise, and running can cause feet to become rigid which decreases the spring-like mechanism of the foot. By improving the overall alignment and flexibility of these bones, one truly improves the "pep" in one's "step." There are twenty-six bones in each foot: Happy Feet = Happy Body.
This technique “Pep In Your Step” is called toe strengthening and fascial release. First we’re going to start by placing the ball of the foot on the wooden dowel. Notice that my foot is on an angle. You want your big toe joint, which is called the NTP joint, and your baby toe joint on the bar.
In order to do that you have to have your foot on an angle turned inward. Apply pressure by leaning forward and be gentle with yourself. Begin to scrunch your toes as if you are wrapping your fingers of your feet around a bar and then spread your toes.
Move your feet into this fist -like position and into this fanned out position with your breath. It’s normal for it to be quite intense, maybe even slightly painful. Concentrate on your breathing and repeat at least 10 times.
Don’t forget to do the other foot. Now you’re going to move foot forward on the dowel and come into a more parallel position. Once you get the hang of it you can practice both feet at the same time. It’s not a bad idea to have something to hold on to in case the wooden dowel rolls.
We’re going to begin once again with scrunching and spreading, waking up the muscular energy in the foot. Focusing on the breath keeps your nerves calm as you go through these movements. Then take your foot, pick it up off the dowel, and then step back down, moving the foot slightly forward each time.
I nicknamed this making wine. I visualize grapes on the bottom of my feet and I’m squishing all the grapes. You can roll your foot inward slightly to get to the inner, the medial portion of your plantar fascia.
That is the name of the tissue on the bottom of your foot. Move around paying attention to what you feel. When you feel a sensitive area, don’t hesitate to stay there a little longer, take a deeper breath, and really wait for it to release.
After you’ve made wine with the bottom of your foot, then begin to roll. Depending on what feels good to you, you can lean into it and make it a lot deeper, or you can keep the weight on your back foot so the pressure is a lot lighter.
Have an attitude of an explorer and find the parts of your feet that need love.
