"Recto Talo Stare" : The Ankles and Feet as Gateways to Fluid Movement

Over time, anyone seriously involved in movement has likely investigated core stability, postural alignment, breath support, and neuromuscular coordination to one degree or another. Balanced integration of these elements can introduce fluidity and ease into movement where overt muscular effort might otherwise be present. In recent years "core training" has become a trendy buzz-word in the fitness industry. However, "core training" does not necessarily translate to fluid, organic movement. Often, core stability and postural alignment are addressed only in relation to the body's trunk; with little concern for how that body will relate to its environment once it moves to standing. All the best training in the world will fall flat if there is dysfunctional patterning in the transfer of weight from the thorax through the legs and feet to the ground. Since the feet, in a standing position, are the body's contact with the ground, and since the ankles transmit weight to the feet from above - let's have a look at possibilities for optimizing the relationship between these important structures.

The efficient transfer of weight from legs to feet hinges, quite literally, on a bone called the talus. The talus articulates with the tibia and fibula (lower leg bones), as well as with the calcaneus (heel bone) and the navicular bone in the foot. It acts simultaneously as a hinge joint with the tibia and fibula and as the keystone for the longitudinal arch of the foot. Interestingly enough, even with its dual functions and responsibilities, the talus has no muscular insertions directly upon it. Instead, it is supported by ligaments and moved by the structures around it. Weight descending from above must be placed properly on a well-aligned talus. From there, the muscles of the lower legs which have attachments on the bottoms of the feet and the muscles in the arches of the feet themselves can participate as needed for stability and propulsion. In order for the talus to adequately perform its role(s), balanced functioning of its surrounding structures is essential.

One of these structures is a muscular "sling" which guides weight from the lower leg onto the talus, helps to support the arches of the feet and participates in plantar flexion of the foot. The peroneus longus muscle makes up the lateral aspect of this sling. The peroneus longus originates from the upper lateral shaft of the fibula. Its tendon then travels down the outside of the leg, under the lateral malleolus, under the foot to the cuboid bone and across the sole of the foot to the first cuneiform and inserts on the base of the first metatarsal. With its journey from outside to inside, the peroneus longus connects both the lateral (weight bearing) and medial (propulsion) sides of the feet to the lateral sides of the body.

The inner component of the sling is made up of the tibialis posterior. The deepest muscle in the calf, the tibialis posterior arises from the upper back of the shafts of the tibia and fibula, and from the dense membrane between those two bones. It drops down the inner back of the leg where its tendon runs behind the medial malleolus and inserts under the foot on the navicular bone, with minor attachments to the cuboid, lateral cuneiform and metatarsals II - IV.

Now that we have identified this sling... What do we do with it? Let's look at some fundamental movement, and examine how we might use this pair of muscles. The ankle joint (tibia, fibula and talus) is a hinge joint. Its movements are described as plantar flexion (extension) and dorsi flexion (top of the foot toward the shin). Since both the peroneus and the tibialis posterior are involved in plantar flexion of the foot, we'll start our investigation there.

In plantar flexion, the narrow part of the talus moves into the "pincer" created by the ends of the tibia and fibula; meaning that the ankle will be somewhat unstable through this range. The ankle is comparatively stable in dorsi flexion, since that movement causes the widest part of the talus to move into the pincer. Given that structural reality, is there a way to increase stability in plantar flexion? The gastrocnemius and the soleus (major calf muscles) are considered primary muscles in plantar flexion. They are certainly important - but they are not enough. The achilles tendon, which attaches these muscles to the heel, inserts only on the calcaneus. Plantar flexion initiated purely from this perspective can leave the foot vulnerable to inversion and adduction due to the shape and movement of the joint created by the talus and the calcaneus. However, when the support of the peroneal/tibialis posterior sling is added, the stability for the ankle in plantar flexion is dramatically increased. The sling participates in modifying the shape of the pincer - tightening its two sides and effectively solidifying its hold on the talus in plantar flexion. Through their attachments on the plantar foot, the sling muscles also tend to support the smaller bones of the longitudinal arch, and the mid-foot, improving the ability of the feet to absorb shock and transfer weight smoothly.

Try this!:

Sit upright on a chair, legs hip width apart, feet flat on the floor. Feel the sitz bones reaching into the ground as the crown of the head lengthens toward the sky. Empty the legs. Open the soles of the feet into the ground, feeling the contact points at the heel, and under the 1st and 5th metatarsals. Maintaining the contact points on the soles of the feet, visualize the sling much like a stirrup; supporting under the arch of the foot, with muscles pulling up on the inside and outside of the calf.

Feel the balls of the feet gently spread out on the floor as the sling lifts a hanging heel off the ground. The thighs will continue to feel empty, and you may feel that as you lift the slings, the sitz bones drop deeper toward the ground. When lowering the heel back to the floor, control its descent using the same sling muscles, and your connection through the feet to the ground. You may notice that when you move the ankle in this way, the mid-foot becomes more stable.

The trick now is to take this new perspective into weight bearing movement. This image is very helpful in the context of Pilates legwork on the Reformer. Not only can this strengthen the feet and lower legs, in my experience it is useful in aligning the legs as a whole. The tibialis posterior shares a myofascial track with the adductors of the legs. Through this relationship, the whole inner leg is activated, and the medial knee tends to find support without having to focus specifically on the medial vasti muscles. As the whole inner leg is activated, in length, an intriguing influence is exerted on the body's core through the continuation of the "deep front line" myofascial track into the pelvic floor and beyond. I have observed in my own practise that people are much less likely to hyperextend the knees when working with this focus.

Athletes can take the classic calf stretch and rise (standing with toes on a stair, heels stretching down, pressing through feet to rise up) and work with the same focus. Taken into standing, the body seems to balance itself more easily over the feet. Taking this focus into gait can facilitate greater hamstring activation and a better proprioceptive connection with the earth. So... Maybe those Romans had it right. "Recto Talo Stare" - Stand tall on your talus. You'll find greater ease of motion, and a stronger connection to your core in gait.

Pilates Mat Classes

Tuesday, January 10, 2006 - Tuesday, March 14, 2006

7:15 - 8:15 pm; 8:15 - 9:15 pm

A series of one-hour classes in core fundamentals and Pilates mat basics with instructor Susannah Steers. The Pilates method works to organize muscle systems in the body to support and move the bones easily and efficiently. Working to develop a base of dynamic stability, these classes will enhance participants' understanding of postural alignment, breath support and fluid movement. Concentration on the body's core strength will facilitate spinal support and mobility, and breath will be used to nourish movement. For more information, or to register, contact Bonsor Recreation Centre.

Bonsor Recreation Centre

6550 Bonsor Avenue

Burnaby, BC

V5H 3G4

(604) 439-1860

Please note that while Pilates can be an important tool in managing chronic pain and rehabilitating injury and dysfunction, these mat classes are not suitable for anyone suffering from spinal disc problems, osteoporosis, whiplash, concussion or other conditions affecting the spine/head. For best results, people dealing with these kinds of structural issues should begin their Pilates experience with one-on-one training.

The Influence of Breath on the Thoracolumbar Spine

Breath. We take it for granted. We breathe in, we breathe out. We don't have to think about it, it just happens. And yet, breath is the one thing that ties into everything we do. Breath supports posture and acts as the bedrock for the function of every single system in the body. It unites the sympathetic and parasympathetic nervous systems. It connects spirit to form. Outside of ourselves, we can tune into others through breath - without a word being spoken. Perhaps breath deserves a little time and attention after all...

To understand breath, let's start with a some basic anatomy. The diaphragm is the primary respiratory muscle. It is a dome-shaped muscle which attaches to the inner surfaces of the sternum (breastbone), mid-spine and lower ribs (all the way around). These muscle fibres insert on their own central tendon. There is an important and often overlooked "crural" portion of this muscle which arises from the front and sides of the first, second and third lumbar vertebrae, and attaches on the central tendon as well. If the main body of the diaphragm is shaped like a parachute, the crural portion is the ripcord. (When you pull the ripcord on a parachute, the parachute opens. The same action is true for the crura and the main body of the diaphragm.)

It is also important to note that through the crura, the diaphragm has fascial continuity with the psoas major (a deep hip flexor) and the quadratus lumborum (an extensor of the spine). By the nature of its insertion point on the 12th ribs, the quadratus lumborum acts as an accessory in breathing by anchoring the last ribs and consequently, the posterior fibres of the diaphragm. The fascial continuity with the psoas continues on into the pelvic floor and beyond. 

What creates breath? On a purely biomechanical level, the brain registers elevated levels of carbon dioxide in the blood, triggering the reflex to breathe. The muscular fibres of the crura draw the dome of the diaphragm downward on inhalation. As the dome descends, the lungs are filled, and pressure is placed upon the abdominal organs, causing a puffing forward of the abdominal wall. When the deep abdominal wall is toned and resists this puffing, the lower ribs expand and radiate laterally, creating what is often called "breathing into the back" or "bucket-handling" of the ribs. 

Often, in teaching breath, much emphasis is placed on this bucket-handling of the ribs. This articulation of the ribs on the spine is crucial for decompression of the vertebrae. What is often neglected, however, is the movement of the crura along the the front of the spine - the active descent of the diaphragm prior to the laterocostal movement. This descent creates a grounding for the breath. If too much emphasis is placed on the lateral movement of the breath before the diaphragm has made its fullest vertical excursion, then the upper accessory muscles come into play too early, creating inefficiencies and, in my opinion, hypertonicity in the diaphragm itself. 

When good vertical movement of the diaphragm occurs, the fascial continuations into the psoas and the quadratus lumborum, (as well as the multifidus), take on a more important role. When the deep abdominal wall is strong, and the breath can travel down along the front of the spine, an integrating and stabilizing effect is created through the thoracolumbar junction and upper lumbar region. 

Try this simple exercise:

Lying supine, with knees bent and feet flat on the floor, imprint the spine into the floor in a neutral position.

Inhale: Draw the breath into the body along the front of the spine. Visualize the long fibres of the crura insinuating themselves into the upper fibres of the psoas major. Initiate the bucket-handling of the ribs.

Exhale: Feel the lower crural fibres of the diaphragm drawing the top fibres of the psoas major up the front of the spine as the diaphragm relaxes. Relax the ribs, engaging the transversus abdominus (deep abdominal wall) to gently assist the expulsion of air from the lungs. 

Try the same thing in a sitting position. What do you notice? Many people will experience a feeling of length and opening through the thoracolumbar spine, and a widening through the low back. As well, people notice enough decompression in the vertebrae to significantly increase range of motion in rotational movement. In movements requiring spinal flexion or extension, the diaphragm/psoas/quadratus lumborum connection provides stability and facilitates clear segmental movement through the thoracolumbar portion of the spine.

Consider the implications of the connections in support of standing positions, and particularly in gait. The psoas and quadratus lumborum are critical in support of the trunk on the pelvis, and in the transfer of weight through the spine to the legs. In my experience, breath with a strong crural component allows for a clearer connection to the upper attachments of the psoas and the quadratus lumborum, as well as a sense of width to the multifidus. The legs can "hang" more easily from the hips, and the quadratus lumborum can maintain length in walking and running. 

The thoracolumbar junction is the point at which the top and bottom halves of the body are integrated. The sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems are linked here. Breath connects to gait, spirit connects to form. Through clear intention into the breath, one can release bracing of ribs, spine and pelvis - facilitating a flow of energy to sustain vertical with little effort. The body and mind become better able to respond rather than react. 

So - take a few minutes, explore your breath. Feel its depth, its width, its length. It is a three dimensional movement in the body which can help you do everything else you do with greater ease. Relax your skeleton.. and BREATHE!