Of course, I am writing about someone who is able to connect to their feet in standing poses, but remember that the human body is a miracle and there are numerous other ways in which we can experience being grounded in our body.
Active Feet in Forrest Yoga
In Forrest Yoga, the concept of “active feet” is a valuable tool for grounding. Engaging your feet, which are far from your head, helps bring awareness from your mind into your body. This practice not only keeps us emotionally and psychologically grounded but also enhances the sensation and awareness of our lower limbs.
Muscle Activation for Groundedness
Engaging the feet requires activating certain muscles. Specifically, the tibialis anterior and fibularis muscles run alongside the lower leg bone. What’s interesting about these structural muscles is that their name explains their role in maintaining posture. These muscles often cross more than one joint or, if they don’t, they tend to cross from one side of the body to the other, making them crucial for posture and biomechanics. When these structures are out of balance, it can cause multiple issues, especially around the joints. Since these are the structural muscles in the lower body, imbalances here can detrimentally affect the entire kinetic chain.
Fibularis (Peroneus) Muscles
The fibularis muscles, also known as the peroneus muscles, include the fibularis longus and fibularis brevis. They are located on the lateral side of the lower leg.
1. Fibularis Longus:
• Function: This muscle is primarily responsible for plantar flexion and eversion of the foot, helping to stabilize the foot and ankle during walking and running.
• Unique Pathway: The tendon of the fibularis longus travels behind the lateral malleolus (the bony prominence on the outside of the ankle) and then crosses under the foot to attach to the first metatarsal and medial cuneiform bones. This unique pathway allows it to support the transverse arch of the foot.
2. Fibularis Brevis:
• Function: Similar to the fibularis longus, the fibularis brevis assists in plantar flexion and eversion of the foot, contributing to lateral stability of the ankle.
• Attachment: The tendon of the fibularis brevis attaches to the base of the fifth metatarsal bone, making it a key player in preventing ankle sprains by resisting excessive inversion.
3. Role in Balance and Movement: The fibularis muscles are crucial for maintaining balance, especially on uneven surfaces. They provide lateral stability to the foot and ankle, which is essential for activities like walking, running, and lateral movements in sports.
4. Injury Prevention: Strengthening the fibularis muscles can help prevent common injuries such as ankle sprains. Weakness in these muscles can lead to instability and a higher risk of rolling the ankle.
Tibialis Anterior
The tibialis anterior is located on the anterior (front) side of the lower leg.
1. Function: The tibialis anterior is primarily responsible for dorsiflexion and inversion of the foot. It lifts the foot towards the shin, which is essential for the clearance of the foot during walking and running.
2. Key Role in Gait: During the gait cycle, the tibialis anterior is crucial for the initial contact phase, where the heel strikes the ground. It helps control the lowering of the foot, preventing the foot from slapping down too quickly.
3. Attachment: The tibialis anterior originates from the lateral condyle and upper two-thirds of the lateral surface of the tibia and inserts into the medial cuneiform and the base of the first metatarsal bone. This positioning allows it to provide strong dorsiflexion and inversion capabilities.
4. Shin Splints: The tibialis anterior can be implicated in a common condition known as “shin splints” or medial tibial stress syndrome. Overuse or improper mechanics during activities like running can lead to inflammation and pain along the shinbone.
5. Arch Support: The tibialis anterior plays a role in supporting the medial longitudinal arch of the foot. Proper functioning of this muscle helps maintain foot alignment and prevent overpronation.
6. Innervation: The tibialis anterior is innervated by the deep fibular (peroneal) nerve, which allows for precise control of dorsiflexion and inversion movements.
Lumbricals
1. Unique Function: The lumbricals are unique muscles found in both the hands and feet. In the feet, they play a crucial role in balancing the forces exerted by the flexor and extensor muscles, allowing for fine motor control of the toes.
2. Origins and Insertions: Unlike most muscles that originate from bones, the lumbricals originate from tendons. In the feet, they originate from the tendons of the flexor digitorum longus and insert into the extensor expansion of the toes.
3. Dual Action: The lumbricals perform a dual action by flexing the metatarsophalangeal joints (the joints at the base of the toes) and extending the interphalangeal joints (the joints between the toe bones). This action helps maintain the arch of the foot and facilitates smooth walking.
4. Role in Balance and Posture: These muscles are essential for maintaining balance and posture. They help distribute weight evenly across the foot during standing and walking, preventing excessive pressure on any single part of the foot.
5. Connection to the Nervous System: The lumbricals in the feet are innervated by both the medial and lateral plantar nerves, which are branches of the tibial nerve. This dual innervation allows for precise control of toe movements.
Abductor Hallucis
1. Location and Structure: The abductor hallucis is a prominent muscle located on the medial side of the foot. It runs from the heel bone (calcaneus) to the base of the big toe (proximal phalanx), playing a key role in the movement of the big toe.
2. Primary Function: This muscle primarily functions to abduct the big toe, pulling it away from the other toes. This action is important for maintaining balance and stability, particularly during the push-off phase of walking and running.
3. Arch Support: The abductor hallucis contributes significantly to the support of the medial longitudinal arch of the foot. Strong and well-functioning abductor hallucis muscles help prevent flat feet (pes planus) and related issues.
4. Common Site for Issues: The abductor hallucis is often involved in conditions such as bunions (hallux valgus) and plantar fasciitis. Tightness or weakness in this muscle can contribute to these problems, highlighting the importance of maintaining its flexibility and strength.
5. Connection to the Medial Plantar Nerve: The abductor hallucis is innervated by the medial plantar nerve, a branch of the tibial nerve. This innervation allows for precise control of the muscle, which is essential for the fine movements and stability of the big toe.
From Feet to Hips: A Journey of Connection
Learning to activate the feet in standing poses creates a kinetic chain that extends up the leg into the hips. This connection helps develop stability and flexibility in the hips, fostering a deeper understanding of our body’s mechanics. Many individuals struggle with connecting to their hips due to various reasons, but activating the feet can facilitate this process, leading to a mechanical influence that benefits the hips.
Building Integrity and Conscious Movement
Practicing active feet in yoga builds integrity in our movements, promoting conscious living beyond the mat. For instance, walking while distracted, such as using a phone, often disconnects us from our feet and our stride. This lack of physical consciousness is common, as many people are only mindful during specific activities like yoga, meditation, dancing, or working out.
The Broader Implications of Physical Consciousness
Modern lifestyles often involve less walking, leading to the deterioration of natural movement patterns. By incorporating active feet into our daily lives, we can maintain better movement integrity. If activating the feet is challenging, consider engaging the hands. Like the feet, the hands are distant from the brain and can help ground us, benefiting shoulder health—a topic I will explore in my next writing.
Embracing the practice of active feet in yoga can transform not only our physical practice but also our overall awareness and connection to our bodies.
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