Foot and Ankle

Foot and ankle injuries are prevalent, accounting for millions of healthcare visits yearly. From minor sprains to severe fractures, the spectrum is vast. With over two decades in physical therapy, and over a decade integrating Pilates and Gyrotonic methods, I've witnessed their remarkable efficacy in foot health. Let's delve into foot and ankle anatomy to appreciate the areas requiring care.

Foot and Ankle

Foot and Ankle

Foot and Ankle Areas To Maintain

Athletes, particularly those involved in sports like basketball, soccer, and running, are at higher risk of sustaining foot and ankle injuries due to the repetitive stresses and high-impact nature of these activities. Additionally, older adults and individuals with conditions such as arthritis or diabetes may be more susceptible to foot and ankle problems due to factors such as decreased bone density or impaired circulation. Here’s an overview of the key areas of the foot to focus on for maintenance:

Toe Strength and Flexibility

Maintain flexibility and mobility in the toes through exercises such as toe spreads and curls.
Strengthen the muscles of the toes to improve balance and stability. Pay attention to any signs of deformities or abnormalities such as bunions or hammer toes, and address them with appropriate exercises and interventions.

Arch Maintenance

Strengthen the muscles that support the arch, including the intrinsic foot muscles. Stretch and mobilize the plantar fascia to prevent tightness and plantar fasciitis. Use orthotics or supportive footwear if necessary to maintain the arch’s integrity during weight-bearing activities.

Midfoot Alignment and Stability

Focus on maintaining proper alignment and stability through exercises that engage the muscles of the midfoot. Address any issues with overpronation or supination through strengthening and proprioceptive exercises.

Heel Maintenance

Strengthen the muscles around the heel, including the Achilles tendon and calf muscles, to support proper foot mechanics. Check for signs of heel pain or inflammation, such as plantar fasciitis, and address them with targeted exercises and modalities like stretching and massage.

Ankle Mobility and Stability

Maintain mobility and stability in the ankle joint through range of motion exercises and proprioceptive training. Strengthen the muscles surrounding the ankle to prevent sprains and instability.
Address any issues with ankle flexibility or stiffness through targeted stretching and mobility drills.

Sole Maintenance

Keep the sole of the foot supple and resilient through regular massage and self-myofascial release techniques. Address any calluses, corns, or blisters with proper footwear and padding to prevent friction and discomfort.

Toenail Maintenance

Keep toenails trimmed and clean to prevent ingrown toenails and fungal infections. Check for signs of discoloration or abnormalities in the toenails, which could indicate underlying health issues.

Skin Maintenance

Moisturize the skin of the feet regularly to prevent dryness and cracking. Inspect the skin for any signs of irritation, wounds, or infections, and treat them promptly to prevent complications.


By paying attention to and maintaining each of these areas of the foot, individuals can support overall foot health and prevent injuries during physical therapy and exercise routines like Pilates and the Gyrotonic Method. It’s also essential to listen to the body and seek professional guidance if any issues or concerns arise

Contact Us

Considering a new workout routine? Whether it’s pickleball, tennis, or marathon training, prioritizing strong feet and ankles is essential. Preventing Achilles injuries and other common foot and ankle issues is crucial for a successful fitness journey. Our combined therapy approach at CORE Therapy and Pilates strengthens your foundation, preparing you for these challenges and ensuring a smooth path to injury-free fitness. Contact CORE Therapy and Pilates, to pave a path to injury-free fitness.

Co-Owner / Physical Therapist at CORE Therapy and Pilates
Stephen Dunn, a pioneer in physical therapy, merges Pilates and Gyrotonic approaches with hands-on therapy for comprehensive injury prevention and rehabilitation. His innovative methods prioritize holistic well-being.
Stephen Dunn
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