functional exercise: stretching the intrinsic foot muscles with a fascia roll

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last modified: 27.9.2024
Name: Stretching the intrinsic foot muscles with fascia roll
Level: A

Classification

classic: functional exercise
physiological: stretching of the intrinsic foot muscles, including the plantar flexors of the toes

Contraindication

Effects

  • (971) Stretches the intrinsic muscles of the foot, including the plantar flexors of the toes

Preparation

Follow-up

derived asanas:

similar asanas:

Diagnostics (no.)

Variants

Instructions

  1. Place one foot on a small fascia roller with a diameter of approx. 4-7 cm across the longitudinal axis of the foot somewhere between the front edge of the calcaneus and the ball of the foot.
  2. Apply the maximum tolerable pressure to the foot and hold for 1-2 minutes.
  3. Then move the area 0.5 to 1 cm forwards or backwards and apply pressure there. In this way, go over the entire sole of the foot between the front edge of the calcaneus and the ball of the foot.

Details

  1. This exercise is one of the best measures for overtension (hypertonicity) of the intrinsic muscles of the sole of the foot and is of great value for plantar fasciitis and plantar heel spur. The pressure should still be tolerable so that it can be held for no less than one minute per area.
  2. After the entire foot has been worked on in the manner described above, move on to the other foot. Disorders of the foot often become symptomatic on one side first, but this does not mean that there is no comparable disposition on the other side. It may only be triggered later.
    Frequent prolonged standing, walking or walking, running (jogging, running) and other loads with a high degree and long duration of pressure exposure on the foot leads to overloading of the passive and active tensioning of the longitudinal arch of the foot. This leads to hardening of the muscles and later also tends to overload the passive structures such as the plantar fascia and the lig. plantar longum.
  3. The effect of this exercise can be supplemented with the exercise in which the metatarsophalangeal joints are pressed into a spatial edge, which stretches the toe dorsiflexors very well.