Plantar Flexion and Foot Mobility: The Foundation of Posing and Training
Welcome back to the Mobility + Bikini Posing series! Today, we’re talking about the unsung heroes of your posing routine and everyday movement: plantar flexion and foot mobility. Whether you’re strutting in competition heels or perfecting your squat, the foundation of your movement—your feet—deserves your attention.
Posing heels giving you a run for your money? Let’s dive into how improving your ankle and foot mobility can enhance your posing, prevent injuries, and improve your overall training performance.
What Is Plantar Flexion?
Plantar flexion refers to the action of pointing your toes downward, as you do when wearing heels or pressing on a gas pedal. While this movement is essential for posing, wearing heels for extended periods increases plantar flexion beyond what’s natural. This can:
Shorten your calves
Lengthen your tibialis (shin muscles)
Highlight imbalances in your gait
Posing Tip: Feeling wobbly in your heels? Your ankle mobility might be the culprit.
Foot Mobility and Everyday Gait
Your feet are designed to splay and spread out for stability, but competition heels—especially those with narrow toe boxes—restrict this natural function. Over time, this can lead to:
Plantar fasciitis: Pain in the bottom of your foot caused by tight fascia
Imbalanced gait: Affecting how you walk and pose
Low back pain: Resulting from poor alignment
Squat form issues: Tight calves and weak tibialis limit ankle mobility and depth
Pro Tip: High heels didn’t give you tight calves—they were likely tight to begin with. Let’s address the root cause!
How to Improve Plantar Flexion and Foot Mobility
Here’s how you can strengthen and mobilize your feet and ankles to feel more stable in heels and stronger during training:
1. Soft Tissue Release
Lacrosse Ball Roll: Roll a lacrosse ball under your foot, stopping on tight spots. Wiggle your toes to release the fascia. If it’s uncomfortable, you’re in the right spot!
2. Stretching
Calf Stretch: Use a slant board or a rolled towel to stretch your calves.
Toe Spreaders: Use tools or your fingers to manually spread your toes, restoring natural mobility.
3. Strengthening
Tibialis Raises: Strengthen your shins to balance tight calves.
Short Foot Exercise: Strengthen the arch of your foot by pulling the ball of your foot toward your heel without curling your toes.
4. Ankle Mobility Drills
Wall Ankle Stretch: Place your toes against a wall and push your knee forward to increase dorsiflexion.
Heel Raises: Perform slow, controlled calf raises to build stability and strength.
Why Foot Mobility Matters for Bikini Competitors
Posing in heels creates unique challenges. Here’s how improving plantar flexion and foot mobility can elevate your stage presence:
Stability: Reduce wobbling in your heels
Symmetry: Enhance alignment and balance
Confidence: Nail your poses without discomfort or pain
And it’s not just about posing—your feet are the foundation for every lift and movement. Without proper mobility, your squats, deadlifts, and overall training could suffer.
Posing Aside: Lack of hip mobility often starts with the feet. Improving foot function can cascade into better movement patterns throughout your body.
Shop Smarter for Competition Heels
Wearing heels with a wider toe box can help prevent foot pain and maintain natural mobility. Check out my favorite heels from @theshoefairy_ and use code “BUILDWITHANGELA” for a discount!
The Bigger Picture: Foot Care and Longevity
Your feet are the foundation for everything above them. Taking care of your foot mobility ensures:
Better posing mechanics
Reduced risk of injury
Improved performance in the gym
So grab that lacrosse ball, stretch out those toes, and start giving your feet the attention they deserve. You’ve built the muscle, nailed the sass, and perfected the hair flip—don’t let tight feet hold you back!
Join the Mobility Conversation
Not local to train with me at American Strength Training Center? My digital mobility program is here to help you improve your posing and mobility anywhere, anytime. Learn more here.
Have questions or want personalized guidance? Drop your thoughts below or reach out directly. Mobility isn’t just about posing; it’s about building a strong foundation for every step of your journey—on and off the stage!
