Heel Raking

Fascia Relief

BENEFITS

Helps with issues regarding ankle stability, provides improved balance with inner arch support and will decrease excess tension in the sides of the knees and hips over time

Bringing balance to the foot should be a concern to athletes and laypeople alike. When experiencing anything from arch issues and lower back pain to improving lower body movement and technique, this is one of the lesser- known areas worth considering.

This technique is excellent for people whose body unnaturally applies too much of their weight to their inner arch or feel their inner arch has been weakening. Stand up and check your stance for any perceived imbalances. For weight lifters, check your squat stance.

To find this tissue band, trace the outside of your foot with your finger from pinky toe to heel. About halfway between these two landmarks, you’ll feel a notch. On the outside of the foot, from this notch to your heel, is your desired band of tissue. When this tissue binds up, it can cause a disproportionate amount of your body’s weight to fall onto your inner arch. This imbalance may allow your ankle to collapse inwards over time.

For better access to this area, sit with your back against a wall and pull your knee towards your chest. You will be using the same hand as the foot you’re working on, so you should now have high-quality access provided for this technique.

Use your index knuckle and push down, right behind the bony notch (on its heel-side). In preparation for pulling this tissue towards your heel, give your knuckle time to sink into the muscle. Now, rake this tissue back towards your heel. Allow this pull to take up to 10 seconds to perform. Do this multiple times to even out this particular tissue along the outer wall of your back foot.

Stand up and notice how your body applies weight through your feet and into the ground beneath you. Then continue onto your other side. After working both sides, recheck your squat form.