Practical Tips for Foot Mobility and Pelvic Health

As mums, we’re often juggling a million things at once, from chasing after little ones to managing the daily demands of family life. In the midst of all this, it’s easy to overlook the subtle cues our bodies are giving us. But what if I told you that the key to a stronger pelvic floor might lie in your feet? Yes, you read that right. The seemingly unrelated connection between foot position and pelvic floor function is a topic that’s gaining traction in women’s health, and it’s something every mum should be aware of.

The Clinical Connection: What Experts Are Observing

Jo Murdoch, a respected expert in this field, has observed a fascinating clinical correlation: women with pelvic floor issues, such as stress urinary incontinence, overactive bladder, and pelvic pain, often present with foot problems. This includes conditions like plantar fasciitis, stiff midfoot, and general foot dysfunction. It’s a pattern that raises an intriguing question: are our feet and pelvic floor more connected than we realise?

As mums, we know that our bodies undergo significant changes during pregnancy and postpartum. The pelvic floor, in particular, bears the brunt of these changes. But what if the way we stand, walk, and move our feet also plays a crucial role in our pelvic health?  

The Science of Ankle Position and Pelvic Floor Activity

Jo Murdoch highlights research that delves into this very question. Studies have shown that ankle position has a direct impact on pelvic floor muscle activity. Specifically:  

• Plantar Flexion (Pointing the Toes): This position reduces the resting tone of the pelvic floor muscles, making them less engaged. Imagine doing a calf raise – that’s plantar flexion.  
• Dorsiflexion or Neutral Ankle Position: These positions increase pelvic floor resting tone and improve maximal contraction. Think of a deep squat – that’s dorsiflexion.  

This means that how you position your feet can directly influence the strength and function of your pelvic floor. For mums, especially those recovering from childbirth, this is crucial information.

Practical Implications for Mums

So, what does this mean for you? Here are some practical takeaways:

• Awareness is Key: Pay attention to your feet. Notice how you stand, walk, and move. Are you often in plantar flexion (e.g., wearing high heels or standing on your toes)?
• Foot Mobility Exercises: Incorporate foot mobility exercises into your routine. This can help improve foot flexibility and potentially support pelvic floor function. Simple exercises like toe curls, ankle rotations, and arch stretches can make a big difference.
• Mindful Movement: When standing or walking, try to keep your weight balanced across your feet. Avoid leaning too much on your toes or heels. Keep your ankles relaxed, not too tight or rolled in, to reduce strain, especially when lifting or carrying your little ones.
• Professional Guidance: If you’re experiencing pelvic floor issues, consult with a women’s health physiotherapist. They can assess your foot and pelvic floor function and provide personalized recommendations.
• Footwear Matters: Be mindful of your footwear. High heels can consistently place you into plantar flexion. Consider how often you wear different types of shoes.

At MumSafe, we believe in a holistic approach to wellbeing. This means looking at the body as a whole and recognizing the interconnectedness of different systems. The connection between foot position and pelvic floor function is a perfect example of this.

We understand that mums are busy, but taking a few moments each day to focus on your foot health can have a significant impact on your overall well being. It’s about being grounded, strong, and confident in your body.

Want to find a qualified exercise professional to support your journey through pregnancy, postpartum, and beyond?

Our team of MumSafe Trainers stretches throughout Australia, New Zealand, Singapore, Dubai and into the UK.

When you’re looking for a sign to know you can trust the exercise professional you are considering working with make sure you look for the MumSafe symbol.

Click here and search for a trainer close to you or online.

If you’re a trainer looking to join our team this year, check this link here and express your interest in becoming the go-to pre and postnatal specialist in your local area.