Pilates For Feet

Ballerina Project

Feet have a key role to play in achieving balance in the body.  With twenty-six bones, thirty-three joints and more than a hundred muscles, ligaments and tendons in each one, the foot is a marvel of engineering and yet it is often overlooked by anatomists and medical students, indeed by all of us. When our feet go wrong then we pay attention to them.  Only when they stop working properly do we appreciate what they do to keep us upright and move us around all day.

According to anthropologists, the development of the arches of the feet allowed us to step into our humanity more than two million years ago. It is the evolution of this part of our anatomy more than any other that enabled man to walk upright, freeing up our hands and our brains to focus on other more complex tasks.

Footprints of two people walking in the sand

Feet not only provide insight into how we developed as humans, they tell the story of our overall physiological health. When the foot hits the ground, everything is affected. Conversely, an imbalance in the pelvis places strain on the knees and ankles, which can be seen in our feet, even when they are not weight bearing.

When we run approximately half the energy used in each step is stored in the elasticity of our Achilles tendons and released via the arches of the feet. The arches, two along the length of the foot and one across its width, also bear our weight. They are necessary for strength, just like the spans of a bridge. Without the arches, the feet can’t support the weight of our bodies.

The feet need to be flexible in order to reduce the impact of postural imbalances and to improve stability when we move around. As we age the foot becomes less flexible increasing our susceptibility to ankle sprains, knee and hip pain, and to falls due to poor balance. Similarly, repetitive movements such as walking and running, inappropriate footwear and a sedentary lifestyle, can all contribute to a loss of flexibility in the feet.


Tension in the feet can affect the legs and hips. This is because the muscles of the calves run all the way down into the feet. These in turn connect via fascia to the muscles of the upper leg and hip.

To address this tension and inflexibility, Melissa now incorporates foot exercises into the Pilates classes she runs at The Wellbeing Studio and the Complete Health Clinic in Clevedon. The exercises, using special textured balls are easy to do and feel good.  Doing them at the start of the Pilates class helps maintain proper foot alignment for the rest of the session, which improves the recruitment of the muscles in the hips, pelvic floor, and abdominal area.

Burning Man Festival Marco Cochrane sculpture

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