Anatomy of the Foot & Ankle — Part 4 | Forefoot Structure & Joint Function

Описание: In this lesson, we explore the bones of the forefoot, including the metatarsals and phalanges, and how these structures contribute to alignment, propulsion, and functional movement in yoga and daily life.

🧠 Anatomy of the Foot & Ankle — Part 4 | Forefoot Structure & Joint Function

🦴 Metatarsals: The Long Bones of the Foot

After the tarsal bones, the metatarsals form the long structural bones of the forefoot.

There are five metatarsals, numbered from medial (1st) to lateral (5th)

They articulate with the tarsals at the tarsometatarsal joints, which are gliding joints with limited movement

The first metatarsal (big toe side) is thick and strong, designed for propulsion

🧩 The Pillar of the Foot

The second metatarsal is deeply set into the tarsals and is known as the pillar of the foot

Proper alignment:

The center of the ankle aligns with the base of the second toe

This alignment cue supports structural integrity in standing poses and gait

✋ Self-Palpation: Finding the Fifth Metatarsal

To locate the fifth metatarsal:

Palpate the lateral ankle bone (distal fibula)

Move forward and downward to feel the bony protrusion

This marks the base of the fifth metatarsal

🦶 Metatarsophalangeal (MTP) Joints

The MTP joints connect the metatarsals to the phalanges (toe bones).

These are condyloid joints

Allow flexion, extension, abduction, and adduction

Do not allow rotation (similar to finger joints at the palm)

Major movement occurs here during toe-off and weight-bearing

💡 The “ball of the foot” is actually the MTP joint region.

🔗 Interphalangeal (IP) Joints: Toe Hinges

The IP joints are the joints between toe segments.

These are hinge joints

Allow toe flexion and extension

Enable actions like curling and spreading the toes

Toe Bone Structure

The big toe has 2 phalanges

Other toes have 3 phalanges each

🚶 Propulsion & The First Metatarsal

The first metatarsal is critical for push-off in walking and running.

It must be stable to support propulsion

Two sesamoid bones under the big toe increase stability and mechanical advantage

🧘 Experiential Movement Practice
MTP Joint Mobilization

Stand in Mountain Pose (Tadasana)

Lift heels and rise onto the balls of the feet

Lower heels and repeat

This mobilizes the MTP joints

IP Joint Movement

Lift toes up

Curl toes down as if gripping sand

Spread toes apart

These actions train toe flexion, extension, and abduction

🧠 Key Teaching Insight

The forefoot is designed for:

Structural stability

Mobility during gait

Efficient force transmission during propulsion

Proper alignment and awareness of metatarsals and toe joints help prevent foot dysfunction and enhance sustainable yoga practice.

✨ Additional activities, palpation exercises, and skeletal variation exploration are provided in the Google Classroom for deeper learning.