Your feet carry you through thousands of steps a day. And we almost don’t pay any attention to them… until they start to hurt.
Poor footwear, increased activity, bad posture, and more may all contribute to aching feet. So, in this article, we take a closer look at the connection between your feet and your posture. How do they impact one another? What should you know?
Why Do Your Feet Matter?
Your ankles, knees, hips, and spine all sit above your feet. This means that when your feet are stiff or restricted, the joints above them have to adapt.
Modern footwear may play a part in this (which is why we often recommend barefoot shoes). For instance, narrow toe boxes, thick cushioning, and built-in arch support may limit how much your foot can move. They may also reduce the sensory feedback your feet receive and send to your brain.
On top of the above, the plantar fascia on the sole of your foot connects into a chain of tissue running up the back of your body, through your calves and hamstrings, and into your lower back. Thus, some researchers believe tension at one end of this chain (such as the feet) may affect the other.
Does Rolling a Ball Under Your Foot Help?
Rolling a ball under the feet has become a popular way to release tension. But is this actually helping?
Small studies have found that rolling the sole of the foot with a ball produces an immediate improvement in hamstring and lower back flexibility. However, it’s worth noting that these effects measured were short-term.
If you want to give it a go, try this:
- Start with a softer ball. A tennis ball is plenty. Lacrosse balls are far too aggressive to begin with.
- Spend one to two minutes per foot. Slow passes from your heel to your toes, pausing on the tight spots.
- Aim for firm pressure. It should feel like relief, not something you have to brace against.
- Do both feet. Even if only one is bothering you.
- Ease off if your heel is sore. Pressing into an already painful heel is never a good idea. Get it checked out if your pain persists.
However, there may be a limitation here; rolling your foot releases tension. It doesn’t correct any underlying structural issues.
So, if the same tightness returns week after week, this is actually useful information. It may mean something further up the chain is contributing. If you’re experiencing pain, our team at Posture & Wellness is here to help. Book your FREE discovery call with your local Finsbury Park chiropractor. BOOK NOW.