B.A.S.S. – Balance. agility. strength. stretching

BEACH B.A.S.S for Week 2 - Healthy Heels

By Sam peacock

Last week we looked at using the whole foot to create a strong, stable base. Now we’re going to get better acquainted with one particular part of it: your heels.

Quick check

Stand comfortably and notice where your weight naturally sits.

Do you feel your heels clearly, or does your weight tend to drift forward towards your toes?

Some of us naturally “rush” towards the front of the foot. When that happens repeatedly, the knees, ankles and plantar fascia can end up taking more load, while some of the big muscles at the back of the body are not contributing as much as they could.

Why this matters

Your calves, hamstrings, glutes and back muscles form part of what is often called the posterior chain. These muscles help produce and control many of the movements we rely on every day.

Think about standing up from a low chair, picking a pot up while gardening or pushing through the ground as you walk uphill. These jobs are much easier when the muscles at the back of the body are contributing well.

Finding your weight through your heels can help you connect with this back chain rather than always relying on the muscles at the front of your thighs.

That does not mean we want to live permanently in our heels. The aim is to be able to use different parts of the foot when the movement requires it. Once you can find and control your heels, you are in a better position to move forward through the rest of the foot.

What to do now

Watch Anna-Louise’s Week 2 video and notice where your weight goes as you move.

Pay particular attention to whether you can feel your heels without leaning backwards. You are looking for a firm connection with the ground while still staying tall and balanced.

Then notice whether finding your heels changes how much you feel your calves, hamstrings or glutes working.

That ability to shift and share the load is what helps make movement more efficient, stable and useful outside class too.

This week’s cue

Find your heels.

HOW Do you feel after CLASS?

Thank you for being a part of our Physiocise community.

If you’ve felt supported, encouraged, or stronger after your sessions, we would greatly appreciate it if you could take a moment to share a quick Google Review.

Your words can help others feel confident in taking their first step. Thank you!