Our ft include 28 muscle tissues, 33 joints, and over 100 ligaments. Whereas taking a median of seven,500 steps each day and masking round 60,000 km in a lifetime, issues or trauma within the foot can considerably have an effect on not solely the foot itself, but in addition the hip, the again, and extra.
I joined Cregg Webber, Physiotherapist and Paul Makinen, Licensed Pedorthist, for a web-based dialogue in regards to the vital features of our ft and customary foot circumstances. We additionally spoke about misconceptions surrounding foot-related points and shared recommendations on what to search for when deciding on footwear.
Under are some key takeaways from the dialogue. Play the video above to look at the complete webinar.
1. Your foot has many features, together with being a shock absorber
The foot is an engineering marvel, with a number of completely different jobs to do starting from being versatile for each motion and steadiness, to being a shock absorber. To work as a shock absorber, the arches of the foot play a pivotal position, flexing and flattening barely to soak up affect, whereas the plantar fascia and fats pads additional improve cushioning. This intricate system reduces stress on the remainder of the physique, defending joints and minimizing the chance of harm.
The principle arch is usually categorized into two sorts: excessive arch (supinated) and flat arch (pronated). Excessive arch ft are inflexible and fewer shock absorbing, whereas low arch, or flat ft. are versatile however can overstress buildings.
2. Understanding your foot kind might help decrease danger of harm
A easy solution to decide your foot kind at residence includes wetting the foot and stepping on one thing dry, resembling paper or concrete, to look at the contact sample. A excessive arch leaves minimal contact, a traditional arch exhibits even weight distribution, and a flat arch shows intensive contact.
Your foot kind performs a big position in your danger for explicit circumstances or accidents. People with excessive arches typically expertise a stiffer foot construction, resulting in poor shock absorption. This may end up in circumstances resembling plantar fasciitis (ache on the backside of the heel), stress fractures, and lateral ankle sprains as a result of elevated stress on the bones and tissues.
Conversely, these with flat ft are likely to have overly versatile buildings, inflicting the foot to roll inward excessively. This could result in points like Achilles tendonitis (ache within the leg above the heel), shin splints, and medial ankle sprains as a result of lack of stability and elevated pressure on the tendons and ligaments.
3. Foot kind and exercise degree play a consider figuring out correct footwear decisions
Understanding your foot kind is vital for choosing acceptable footwear and preventative measures to reduce these dangers and preserve general foot well being. Making the right footwear decisions will depend on two main components: foot kind and exercise. Excessive arch ft will often do higher with a extra shock-absorbing type to assist scale back affect. This foot kind additionally tends to supinate (tip outward) and due to this fact, search for a present with a versatile sole.
Flat ft are usually extra versatile and due to this fact are likely to collapse below the burden of the physique leading to arch collapse. This foot kind often advantages from extra stability in footwear. Because the ft collapse, they have a tendency to get wider and wish wider-fitting footwear. Key options to search for in footwear embody acceptable mid-foot width, sufficient stiffness to supply stability, and a spacious toe field.
For diabetic ft, guaranteeing match, avoiding footwear with a lot of seams inside, and frequently checking the within of footwear for international objects are essential to cut back potential points.
Orthotics, which might be customized made to your foot and positioned within the shoe, also can present help for all foot sorts, selling regular motion whereas decreasing pressure.
4. Physiotherapy and/or pedorthic care might help preserve you “in your ft”
With a deal with remedy and prevention for foot-related points, physiotherapy helps enhance power, flexibility, and steadiness by training, focused train, and guide therapies assuaging ache and enhancing mobility. Pedorthic care creates custom-made footwear and orthotics tailor-made to your particular foot kind and situation, offering the required help and alignment.
Collectively, these approaches might help to handle or stop circumstances resembling plantar fasciitis and neuropathy, resulting in optimum foot operate and general mobility. By combining the experience of physiotherapists and pedothists, you may get pleasure from an energetic way of life, supporting your independence and high quality of life.
To schedule an appointment, contact a pt Well being clinic close to you or e-book an appointment on-line.
This weblog initially appeared on Lifemark.ca and was written by Andrea Kaye, BScPT, Dip Manip, CGIMS,