Watch this video and read this article about the lower limb system below.
There is so much to learn in this area, so we broke down some key ideas to better understand the legs and feet. Enjoy!

A CASCADE OF BONES

by Casey Marie Herdt

The design of the human body and the way it has evolved is simply stunning. In no place is this more evident than in the bones of the legs and feet. They are a true marvel of engineering. Really looking at and understanding this system can give a deeper meaning to leg work in the repertoire, and will also help immensely when working with clients with issues in this area.

I hear a lot of talk about how a client’s feet “just don’t quite make sense” and how “bad genetics” somehow gave them the short end of the ambulatory stick. But I tend to disagree. How we treat and cue the lower limbs directly affect the shape and alignment that they take. So to make it simple for clients and teachers alike, here is a good way to look at it.

The legs and their respective feet are made of a cascade of bones. There is the singular femur, the largest bone in the body; it is built to transfer the force of gravity evenly into the acetabulum. From that one bone drop two more: the tibia and the fibula. Moving from one bone to two inherently builds stability, as well as a little more mobility as you move down the chain. Under the tib/fib you will find the beautiful pyramid-like structure of the four bones that makes up the ankle joint: the talus, the calcaneus, the cuboid, and the navicular. Notice as we move down the leg and foot that the number of bones increases in direct correlation to the mobility needed in this area of the body. Next we have the three cuneiforms, then the five metatarsals, and then the fourteen phalanges bones of the toes. Thinking about the lower legs and the feet in this manner makes sense for the stability of the body, as well as the mobility. Since we train these two concepts in Pilates, we need to understand and allow for the design of nature, and help the body in cultivating and maintaining its innate alignment—its true genetics, not the genetics of misalignment.

So the next time you cue standing work, think about the cascade of bones and how we expand into stability from the top of the leg all the way down to the feet. Cue and explore the openness of the bottom of the feet—how dynamic they are, how they move. The grace of the bones’ framework will transfer to the refinement of movement when cued simply, directly, and without strain.

Make sure to initial and date that you have completed Session 33  in your Master Log.