#77 - Short Foot Single Leg Balance
Purpose:
To improve proprioception. The muscles and joints in our bodies have nerve receptors that inform our brain about the exact position and movement that occurs in all our activities. This constant monitoring & reporting of joint position is called proprioception. It is vital for coordinated, efficient movement. Even if our muscles are “strong", they can’t protect the joints against repetitive or sudden injury unless they get the proper messages. For example, have you ever stepped off of a curb or stair, not realizing that it was there? When this occurs, your muscles need to react quickly to keep you from twisting your ankle. This reaction time is entirely dependent on your sense of proprioception. As a more “everyday" example, walking involves balancing on one leg for 80% of the time. Therefore, the more you can improve your proprioception, the less stress you place on your entire body (from head-to-toe) with every step.
Where to Feel it:
In your stabilizing ankle muscles, calf, and shin.
Description:
Make the “short foot" position (as instructed) by tightening the muscles of the arch of the foot, without lifting or curling the toes. Maintain “Spinal Ready Position" (#104), if you have been instructed to do so. Focus on perfect posture: hips level, shoulders relaxed, head centered over the shoulders, abdominal muscles engaged, and weight-bearing knee unlocked.
Progressions:
- Close eyes; arm movements.
- Rocker board, Wobble board.
- Slow, single knee bends/squats.
- Slow, simulation of a running movement (moving arm and opposite leg), while keeping pelvis still.
- Slow, controlled twisting movements, while keeping pelvis still.
Tip:
Remember to always keep breathing!
Reps:
Hold for 30-60 seconds; 3-5 reps each foot.
