Training the Weak Link: Feet and Ankles

 A tree’s strength ultimately depends on how strong its roots are. If the roots are weak, then there’s risk that the tree will fall over. The human body is much like a tree, in that we are only as strong as our feet and ankles are. Particularly for athletes, if muscles controlling movements at the hips and knees are very strong but the foot and ankle complex is weak, then power expression will be greatly diminished. There are 26 bones (1/4 of the bones in the human body are in the feet), 33 joints, and more than 100 muscles, tendons, and ligaments. When there’s weakness, imbalance, poor activation, or poor coordination of the muscles in these areas, the foot and ankle complex doesn’t function properly. This can cause muscles in one area to have to work harder, which can increase stress, leading to soreness, tightness, or an overuse injury because other areas of the body, such as the hips and knees, will have to compensate for the poor foot/ankle mechanics. The structures in the ankle and foot must be strong to create stability, but also mobile to function properly and to reduce the risk of an injury.