At the start of every class, I like to take a few seconds and look down at my feet—not to admire my beautiful pedicure, but to appreciate how powerful my feet are. In my high school anatomy course, I learned that each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. Let that information sink in.
For those math wizards out there: 26 bones x 2 feet equals 52 total bones in our feet. Fun fact: those 52 bones make up about a quarter of the total bones in the adult human body, which is comprised of 206 bones.
Now that we have learned some anatomy, here is the lesson: we need to take better care of our feet. More importantly, we need to appreciate the stability and mobility they provide for our everyday movement patterns.
Have you ever wondered why some movements feel effortless while others seem challenging? The secret often lies in how well you understand and utilize the three key points of contact on your feet: the heel, the base of the big toe, and the base of the pinky toe. These contact points are more than just where your feet meet the ground—they are the foundation of your body's stability and strength.
The heel anchors the posterior chain, supporting your lower back and glutes. The base of the big toe engages the arch, promoting a stable foot structure. Meanwhile, the base of the pinky toe stimulates the TFL and IT band, aiding in hip stability. Mastering these contact points ensures efficient force dispersion through your knees and hips, enhancing your overall movement and balance.
I take time at the start and throughout class to focus on the feet. We often take for granted everything our feet do for us. They allow us to stand and walk. As a swimmer, my feet are used as fins to help propel me through the water. My feet allow me to jump up and down during my jump rope workouts (my new favorite form of cardio). They keep me grounded as I cook my latest batch of roasted vegetables and when I get ready for bed after a long day.
Take a moment and think about how your feet provide stability in your life. They are the first body part to touch the ground as you get out of bed in the morning and the last body part to leave the ground when you go to bed at night. You may be on your feet all day at work, or you may find yourself at a desk with your feet planted firmly on the ground. Either way, your feet provide safety and stability.
During your next Foundation Training class with True Line Fitness, really focus on your feet. I constantly cue the feet because they matter.
“3 points of contact—ball of the big toe, pinky toe, heel. Outside edges of your feet are parallel. Find that stability.”
Take the time to check in. In my class, it might feel like a break, but it’s not. It is a meaningful reset to set your body up to excel in the next pose and carry that momentum into the rest of your day.
Ready to dive deeper into Foundation Training?
Join our Introduction to Foundation Training 5 Class Series starting on September 18th. This series is designed for beginners looking to learn the core principles of Foundation Training. Secure your spot today and take the first step towards improved stability, strength, and overall well-being. We can't wait to see you there!
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