The Effects of Foot Mobility on Health and Longevity

“The feet are the root of the body’s energy; keep them warm, and qi flows freely.”- Drawn from TCM teachings on the importance of feet in energy circulation

Introduction:

Did you know that the health of your feet can significantly impact your overall well-being and longevity? Often overlooked, foot mobility plays a crucial role in maintaining balance, preventing injuries, and supporting overall physical health. In this blog post, we’ll explore the importance of foot mobility, drawing insights from experts like Dr. Eric Cobb and the National Academy of Sports Medicine (NASM), and how it can contribute to a longer, healthier life.

The Foundation of Movement

The feet are the foundation of our kinetic chain, the series of interconnected body parts that work together to produce movement. Proper foot mobility ensures that this chain functions efficiently, allowing for smooth, pain-free movement throughout the body. When foot mobility is compromised, it can lead to compensations in other areas, such as the knees, hips, and back, which may result in pain and injury over time.

Dr. Eric Cobb, a leading expert in neurologically-centered rehabilitative and sports performance at Z-Health Performance, emphasizes the connection between foot mobility and overall body function. In his work, Dr. Cobb has shown that improving foot mobility can enhance strength and stability in other parts of the body, such as the core and hips. For instance, he demonstrates that mobilizing the joints in the foot can improve performance in exercises like the side plank, highlighting the foot’s role in providing sensory input that influences motor control.

NASM’s Approach to Corrective Exercise

The National Academy of Sports Medicine (NASM) recognizes the importance of foot and ankle mobility in its Corrective Exercise Specialization (CES). NASM provides fitness professionals with tools to assess and correct movement imbalances, including those related to the foot and ankle.

According to NASM, common issues such as overpronation (excessive inward rolling of the foot) and supination (excessive outward rolling) can lead to abnormal stress on the kinetic chain, potentially causing injuries like plantar fasciitis, Achilles tendinopathy, and ankle sprains. These conditions not only affect immediate health but can also have long-term implications for longevity if not addressed.

NASM’s corrective strategies for the foot and ankle involve a four-step process:

Inhibit: Use self-myofascial release (SMR) on muscles like the gastrocnemius, soleus, and peroneals to reduce tension.

Lengthen: Apply static stretching or neuromuscular activation to lengthen overactive muscles.

Activate: Strengthen underactive muscles, such as the posterior tibialis or gluteus medius, through isolated exercises.

Integrate: Perform dynamic movements like single-leg balance reaches to improve overall function.

This structured approach helps restore proper muscle function and joint mobility, reducing injury risk and enhancing movement quality.

How Foot Mobility Affects Health and Longevity

Poor foot mobility can lead to a cascade of issues that affect overall health and longevity. Below are key ways foot mobility impacts your well-being:

Injury Prevention

Conditions like plantar fasciitis, Achilles tendinopathy, and ankle sprains are common in individuals with poor foot mobility. For example, NASM notes that ankle sprains account for 50% of basketball injuries, with 73% being lateral sprains that can lead to chronic instability if not properly managed. These injuries can limit physical activity, which is essential for maintaining health as we age.

Kinetic Chain Compensation

When the feet don’t move properly, other parts of the body must compensate. For instance, excessive pronation can cause internal rotation stress in the lower body and pelvis, leading to soft tissue strain. Similarly, over-supination can result in tightness and restricted mobility in the foot, ankle, and hip, contributing to chronic pain or degenerative conditions.

Balance and Stability

Good foot mobility is crucial for balance, especially as we age. Poor balance increases the risk of falls, a leading cause of injury and reduced independence in older adults. By maintaining foot mobility, you can enhance proprioception (awareness of body position) and reduce fall risk.

Core and Hip Strength

Dr. Eric Cobb explains that the feet provide critical sensory input to the nervous system, which influences motor control in areas like the core and hips. In his work, he demonstrates that improving foot mobility can enhance abdominal strength, as seen in exercises like the side plank. This connection underscores the importance of foot mobility for overall physical performance.

By addressing foot mobility issues early, individuals can prevent these problems and maintain an active, healthy lifestyle well into their later years.

Practical Tips for Improving Foot Mobility

Here are some practical tips and exercises recommended by Dr. Eric Cobb and NASM to enhance foot mobility:

Foot Mobilization Exercises: Dr. Cobb suggests the "outside toe pull" to mobilize foot joints. Stand with one foot on a bolster or pad with toes curled under, then pull the toes outward to stretch the foot’s lateral structures. Perform 5 repetitions, holding each for 15 seconds, to improve mobility and sensory input.

Toe Yoga: Simple exercises like toe spreads (spreading toes apart) and toe curls (curling toes under) strengthen the intrinsic muscles of the foot, improving stability and mobility.

Ankle Dorsiflexion Stretches: NASM recommends stretches to improve ankle dorsiflexion, crucial for proper squatting and lunging mechanics. Kneel with one knee on the ground and the other foot forward, gently pressing the front knee forward while keeping the heel on the ground.

Balance Training: Incorporate single-leg balance exercises, such as standing on one leg for 10–15 seconds, to enhance proprioception and strengthen foot and ankle muscles.

Proper Footwear: Wear shoes with a wide toe box and minimal heel drop to support natural foot movement and avoid restricting mobility.

The Secret Sauce for Foot Mobility

Enhancing foot mobility is crucial for overall health and longevity, as it supports balance, movement, and injury prevention. As promised, we will discuss one of the most innovative and effective approaches to improving foot mobility which we have found in our research. It involves combining neuromuscular electrical stimulation (NMES) with aquatic therapy. This method, which we often referred to as the "secret sauce" for foot mobility, leverages the unique properties of water and electrical stimulation to optimize muscle function, proprioception, and overall foot health.

Foot Bath with NMES and Exercise in Water

In this approach, the foot is submerged in a warm water bath, which provides a soothing and buoyant environment. The buoyancy of water reduces the weight-bearing load on the foot, making it easier to move and exercise the muscles without excessive strain. Simultaneously, NMES is applied to specific muscle groups in the legs. NMES involves sending electrical impulses to the muscles to stimulate contractions, mimicking the natural signals from the nervous system. We combine NMES with movement in an attempt to promote increased brain learning and neurological adaptation.

A key component of this process is the exercise of moving pebbles in the water. This activity requires the patient to use their foot muscles to manipulate small objects, which helps to activate and strengthen the intrinsic foot muscles, which are often weak in individuals with foot mobility issues. The resistance provided by the water adds an extra challenge, making the exercise more effective for building strength and improving mobility. Additionally, the water’s gentle resistance can help improve proprioception, the body’s awareness of its position in space, which is essential for balance and coordination.

How This Untimately Accomplishes the NASM Approach

The National Academy of Sports Medicine (NASM) Approach to corrective exercise is a structured four-step process designed to address muscle imbalances and improve overall function. Let’s explore how the combination of NMES with aquatic therapy, particularly the exercise of moving pebbles in water, addresses each of these steps:

Inhibit:

The warm water bath and the gentle movement of the foot in water create a relaxing environment that can help reduce tension in overactive muscles. The buoyancy of water decreases the load on the foot, allowing tight muscles, such as the gastrocnemius or soleus, to loosen up. Additionally, NMES can be adjusted to provide a soothing, low-intensity stimulation that further promotes relaxation and reduces muscle hypertonicity. This aligns with NASM’s inhibition phase, which aims to reduce tension in overactive muscles.

Lengthen:

As the client moves their foot in the water, especially during exercises like dorsiflexion or toe spreads, they can gently stretch tight or shortened muscles. The water’s resistance provides a controlled environment for lengthening overactive muscles without causing excessive strain. For example, moving pebbles while dorsiflexing the foot can help stretch the gastrocnemius and soleus, which are often tight in individuals with foot mobility issues. This supports NASM’s lengthening phase, which focuses on restoring proper muscle length.

Activate:

NMES is particularly effective at activating underactive muscles. By applying electrical stimulation directly to these muscles, NMES can “wake them up” and encourage stronger contractions. For instance, NMES applied to the tibialis anterior can help strengthen this muscle, which is often weak in conditions like foot drop. The exercise of moving pebbles further engages these muscles, promoting activation and strengthening. The combination of NMES and the water’s resistance enhances the effectiveness of this activation, aligning with NASM’s activation phase.

Integrate:

The act of moving pebbles in water requires coordination and control, integrating the strengthened muscles into functional movements. This helps improve overall foot function and proprioception, which are crucial for mobility and balance. For example, the coordinated movement of the foot to manipulate pebbles engages multiple muscle groups, including the intrinsic foot muscles, tibialis anterior, and peroneals, promoting better integration of these muscles into daily activities. This supports NASM’s integration phase, which focuses on improving overall movement patterns.

The Role of High-Frequency NMES and the Golgi Tendon Organ

Neuromuscular electrical stimulation (NMES) is typically applied at frequencies ranging from 20Hz to 100Hz for most therapeutic purposes, as these frequencies are effective for muscle strengthening and rehabilitation (Physiopedia - NMES). However, in this specific approach, NMES is applied at a higher frequency of 250Hz. While this frequency is not commonly documented in standard NMES protocols, it may be used to achieve specific effects, such as inducing tetanic (sustained) muscle contractions. Tetanic contractions can help strengthen muscles more effectively by recruiting a larger number of muscle fibers.

The Golgi Tendon Organ (GTO) is a sensory receptor located at the junction of muscles and tendons. It detects changes in muscle tension and, when activated, can cause the muscle to relax to prevent injury from excessive tension (Golgi Tendon Organ - Physiopedia). High-frequency NMES, such as at 250Hz, has been shown to stimulate the GTO by causing sustained muscle contractions, which increase muscle length. The concept of “overloading the GTO" in this fashion, refers to applying stimulation that causes the muscle to contract with such eccentric force that the GTO is activated beyond its normal threshold, potentially leading to adaptations where the muscle can handle more tension without the GTO inhibiting it as much.

This leads to performance adaptations over time.

The Long-Term Benefits

Maintaining good foot mobility is not just about preventing injuries; it’s about enhancing overall quality of life. By ensuring that the feet function optimally, individuals can engage in physical activities with greater ease and enjoyment, which is key to staying active as they age. Regular movement and exercise are well-known factors in promoting longevity, and healthy feet are essential for sustaining an active lifestyle.

Moreover, by addressing foot mobility issues early, individuals can prevent the development of chronic conditions that might otherwise limit their mobility and independence in later years. For example, studies have shown that NMES can reduce foot and ankle symptoms, such as pain and cramps, and improve circulation in older adults, supporting long-term health.

Conclusion

Foot mobility is a critical component of overall health and longevity. By understanding and addressing the needs of our feet, we can support better movement, reduce the risk of injury, and enhance our quality of life. New interventions and technologies are constantly being unveiled which show great potential to optimize foot function, and with professional guidance, it can help you walk confidently into a longer, healthier, happier, tomorrow.

Disclaimer

The information about services and products provided by Pure Neurology is intended for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or experienced through our services.

Pure Neurology is a complementary wellness provider and does not practice medicine. Our services, which may include neuromuscular performance enhancement, biofeedback, and other alternative health practices, are designed to support overall well-being and are not intended to diagnose, treat, cure, or prevent any disease. Individuals should consult with a licensed healthcare provider before engaging in any of our services or using any devices or therapies recommended by Pure Neurology.