Running is a great way to get fit, but have you experienced aches at the top of your foot that eventually develop into red knobs that are known as bunions? What can you do in order to get rid of running discomfort effectively and enjoy your run?

This week's ikala Podcast episode, Joewel Pascual talks about foot and toe mobility, discusses the importance of flexibility in your toes and also gives you a more in depth explanation of the basic deviations of the foot that are observed in a normal human gait.

They will touch on such topics as:

• In order to run well, you need to have good mobility through your feet and ankles, knees, hips and spine.
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• If you have limited flexibility, there are specific exercises that can be quite helpful in increasing your strength and improving your range of motion.
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• The build up of arthritic materials and substances will result in a hardening in the connective tissues. It will also jam the joint capsule and tendon attachments which can result in losing strength and mobility.
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• If we are lacking that mobility, you are not using the muscles you need to be able to do specific movements. This means your foot and toe will be less prepared for movements, and you'll be vulnerable to injuries.
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• When you bring your toe up, it is important that you supinate. This can be challenging and may lead to muscular overload in the case of closed-chain toe work. Proprioception must be addressed to avoid overuse injuries. 
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