Footwork Exercises: Everything starts from the base

The legs are the foundation of our body, supporting us and keeping us upright. Joseph Pilates understood early on the importance of training them to keep them strong and healthy.

One of the most fundamental exercises on the reformer is the footwork series. It is usually one of the first exercises learned in the Pilates method as it is considered one of the basic movements, and is often used as a preparation and warm-up for more advanced exercises. And for this reason, it is said that Joseph Pilates began his classes with these exercises.

What are footwork exercises?

You exercise your legs to keep them toned, but how often do you take the time to exercise your lower extremities and ankle joints? However, these are the two parts of our body that keep us upright, support our entire weight, and act as levers of movement when walking, running, or jumping.

The lower extremities are surrounded by a powerful complex of ligaments and muscles that increase stability and therefore strength for performing the anatomical movements of the foot. In addition, the muscles of the tibia and calf are directly connected to the foot, contributing not only to the movements of the toes but also to dorsiflexion and extension, internal-external rotation and combined movements of the foot.

However, injuries and trauma often occur. And as we age, the foot tends to lose its mobility and the stiffness that occurs is associated with an increased risk of falls.

Start from the base

What can you do to have strong lower limbs? Joseph Pilates recognized early on the importance of training all parts of the foot. In our daily lives we walk mainly on flat surfaces wearing shoes, but our bodies are designed to walk on uneven ground while constantly maintaining its balance. Think about how you feel when you are hiking in the mountains or walking barefoot on the sand. In both cases, your feet and ankles are working dynamically, constantly adapting to changes in the terrain.

Classic footwork exercises are performed in a lying position on the reformer, one of the most well-known Pilates equipment. However, you don't have to go to a studio to do footwork exercises. They can also be done from the comfort of your own home, standing, sitting or lying down. During their execution, remember to keep your core engaged and pay attention to the alignment and stability of the torso.

See below 6 exercises for home use.

1. To strengthen the ankle joint and calf muscles and improve balance.

In a standing position (for better balance you can hold on to a stable surface), with your legs and feet parallel to the hip width, rise up onto your toes. Return to the starting position without lifting your toes. Perform the same exercise with your legs together in an external rotation (in the classic Pilates V position) and then with your legs open, in a second position.

In each position, do 1-2 sets of 10 repetitions. To increase the difficulty, remove the support and from the first position, alternate or support one leg.

2. To stretch the calf muscles.

Standing in front of a wall, place your body in a walking position. With your back leg straight, bend your front knee as you bring your body weight forward until you feel a pull down your back leg. The heels of both feet are on the ground.

Stay in this position for 30 seconds and repeat with the other leg.

3. To strengthen the ankle muscles.

In a supine or sitting position on the ground, stretch your legs well and start by turning the ankle joint downwards (plantar flexion, i.e. as if you were stepping on the gas) and then upwards (dorsiflexion, i.e. doing a squat).

Do 2-3 sets of 10 repetitions. For greater resistance, you can use a resistance band.

4. To strengthen the muscles that turn the ankle outward and inward.

From the same position above, turn the lower limb outward as if you want to touch the little finger to the ground and then inward as if the big toes are touching each other.

Do 2-3 sets of 10 repetitions. Here too you can use a resistance band.

5. To strengthen the fingers.

Sitting in a chair, place your foot on a towel or piece of paper. Try to pick up the paper with your fingers and lift it off the ground. Similarly, try to pick up a pencil. It's harder than it sounds!

Do 1 set of 10 repetitions.

6. Massage.

Sitting in a chair, place a tennis ball under your foot and roll it in all directions. Alternate with the other foot and feel how soothing it is, especially if you have been standing for a long time or have been walking a lot. From the same position, bring one ankle to the opposite knee and use your hand to rotate the foot in both directions. Then spend some time exploring ways you can stretch and massage using your hands. You can pull your toes back or apart, put your fingers between the toes to spread them apart, and use your thumbs to apply pressure to different areas.

And one more thing: The anatomy of the foot combines complexity, strength and elasticity. It consists of 33 joints, 28 bones and 107 ligaments to withstand not only our weight but also any vibration. However, it is also quite prone to diseases and injuries. For any discomfort, do not hesitate to contact an orthopedist.

(the above article was first published: https://www.newsbeast.gr/health/fitness/arthro/12000028/askiseis-footwork-ta-panta-xekinoun-apo-ti-vasi )