03/10/2024
Here are the before and after pictures of the Double Heel Raise. Notice the improved stability in the right ankle. Our focus was on two key aspects๐:
1. Weakness in the fibularis muscle group.
2. Improper weight-bearing on the 1st metatarsal head (the base of the big toe).
To address these, we implemented strengthening exercises for the fibularis muscles and guided the client to press through the 1st metatarsal head.
โจThe fibularis muscle group, which includes the fibularis longus and fibularis brevis (also known as peroneus longus and peroneus brevis), plays a crucial role in heel raise exercises due to its contribution to foot stabilization and balance. Hereโs how they help:
โ๏ธ Lateral Stability: These muscles run along the outer side of the lower leg and stabilize the ankle by controlling lateral movement. During heel raises, they prevent the ankle from rolling outward (inversion), ensuring proper alignment.
โ๏ธ Balance and Control: During dynamic movements, such as single-leg heel raises or balancing on an unstable surface, the fibularis group works to maintain balance. This ensures smoother, more controlled movements.
โจAdditionally, pressing through the 1st metatarsal head while standing or during heel raises is essential for the following reason:
โ๏ธ Proper Weight Distribution: Pressing through the 1st metatarsal head evenly distributes weight across the foot, especially when rising onto the toes. This prevents excessive pressure on the outer edge of the foot (which can occur when weight shifts toward the 4th and 5th metatarsals, as seen in the โbeforeโ photo) and promotes a balanced rise.
Heel raise exercises are well-known for strengthening and stabilizing the ankle. However, if performed with improper alignment, they can cause pain or lead to further issues. Why not try these exercises the right way with the instructors at Smile Pilates?๐
