TROU­BLE AFOOT

Are your feet and an­kles run­ning fit? Po­di­a­trist Ni­cola Blower (walkrite.co.uk) has three easy tests to help you find out. This month: why you should be able to tip­toe around...

Runner's World (UK) - - Warm ups/ injury -

WHY DO IT?

This test re­flects the foot’s abil­ity to ‘supinate’, says Blower. ‘After prona­tion, which helps the foot shock ab­sorb, the joints need to lock to­gether again in or­der to pro­vide propul­sion.’

THE TEST

Stand at arm’s length from a wall, lightly rest­ing your fin­gers against it. Stand­ing on one leg, rise onto your tip­toes as far as you can, hold for a mo­ment and get a friend to as­sess from be­hind or take a photo.

WHAT TO LOOK FOR

1/ Heel swings in (turn­ing to­wards the other leg). If it doesn’t, this could in­di­cate weak­ness in the tib­ialis pos­te­rior ten­don, along the in­side of the an­kle.

2/ Ball of the foot sits flat on the floor. More pres­sure on the out­side of the foot in­di­cates stiff­ness at the big­toe joint and/or weak­ness of the per­oneal mus­cles along the out­side of the an­kle.

3/ The heel should be nice and high off the ground.

HOW TO IM­PROVE

In your bare feet, slowly go up on to tip­toe on both feet, lightly touch­ing a wall for bal­ance. Roll your feet gen­tly out­wards (to­wards the out­side edge of the foot) and bend fully through the big-toe joints, keep­ing the rest of the ball of each foot in con­tact with the ground. Hold for six sec­onds. Do 10 reps, build­ing up to three sets per day.

FOOT FAULT Sim­ple tests can en­sure your feet are fit for pur­pose

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