KNOW YOUR FOOT AND ANKLE
A Foot is a terminal part of the leg where all the muscles of our leg are attached, and Ankle is the region connecting our leg to the foot. We use them anytime we are moving or standing, and because of the repetitive motion, an injury like a fall or accident to the feet and ankles are common. So, it’s no surprise that they are more liable to injury. Let us discuss the anatomy of our Foot & Ankle along with some ways to protect and care them.
Our foot is made up of 26 bones, 33 joints and 107 ligaments, which carry all the weight of the human body. It helps us to perform almost all the activities of our lives. Our Foot consists of three sections: the hindfoot, the midfoot, and the forefoot.
The hindfoot is formed by calcaneus (heel) and talus (ankle). Talus supports our leg bones (tibia and fibula)
The midfoot is made up of the cuboid bone, three cuneiform bones and five smaller bones called the navicular bone.
The forefoot is the long part of the foot and contains 19 bones, the five toes (phalanges) and the five longer bones (metatarsals). A metatarsal for each of the 5 toes, Big toe is made up of 2 phalanges, and the other toes have 3 phalanges each.
Ankle is the joint that where our foot and leg meet. Ankle is responsible for up-and-down and for side-to-side movement of the foot. A varied ligament surrounds the ankle, binding the bones of the leg.
Ankle is made up of 3 main bones:
- Leg Bones: The tibia (Shin Bone), the largest of two lower leg bones, forming the inside part of the ankle(medial malleolus), and the fibula, the smaller bone of the lower leg, forming the outside part of the ankle(lateral malleolus), and
- Foot Bone: The talus, a small bone between the tibia, fibula and the heel bone.
TIPS TO HEALTHY FOOT & ANKLE
We know that our heart, skin, hair, needs a lot of care. Well, our Legs, feet and Ankle do too. Even small changes within the foot & Ankle will cause pain with each step unexpectedly weakening their structural integrity. Sports like soccer, basketball puts too much of tension on the feet and ankle, demanding their best performance and Hence, making them more prone to injury. Strengthening the muscles of our leg, feet and Ankle will improve their performance and comfort. Here’s what we should know and take care of:
- Basic Care & Regular Checkups:
- Rest your feet, soak them in warm water and massage them for proper blood circulation.
- Wear well-fitting shoes, Avoid very high heels and other extreme styles.
- Walk & Drive safely, don’t twist them too much while doing any physical activity.
Check for Swelling and pain, check with your doctor if significant complications, or unbearable pain and swelling occurs.
- Good Nutrition:
- Good nutrition is the key to a healthy body, Try taking food that are good for your bones.
- Eat more leafy vegetables and nuts.
- Take a balanced diet.
Have a proper intake of calcium and protein.
- Exercise & Stretch:
- Practice Yoga
- Exercise your feet to maintain blood circulation. Walking is best. Attempt taking brisk 30-minute walks 3 to 5 times per week.
- Strengthen your leg muscles by lifting weights.
Stretch your foot and ankle by some simple exercises like Toe curls, Ankle rotation, Foot/ toe stretch, Toe raise, etc.