Our ft encompass 28 muscle mass, 33 joints, and over 100 ligaments. Whereas taking a mean of seven,500 steps every day and protecting 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 an internet dialogue concerning the vital features of our ft and customary foot circumstances. We additionally spoke about misconceptions surrounding foot-related points and shared tips about what to search for when deciding on footwear.
Beneath 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 stability, to being a shock absorber. To work as a shock absorber, the arches of the foot play a pivotal function, flexing and flattening barely to soak up impression, 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 danger of harm.
The principle arch is mostly 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 constructions.
2. Understanding your foot kind may help reduce danger of harm
A easy solution to decide your foot kind at dwelling includes wetting the foot and stepping on one thing dry, comparable to paper or concrete, to look at the contact sample. A excessive arch leaves minimal contact, a standard arch exhibits even weight distribution, and a flat arch shows in depth contact.
Your foot kind performs a major function in your danger for explicit circumstances or accidents. People with excessive arches usually expertise a stiffer foot construction, resulting in poor shock absorption. This can lead to circumstances comparable to 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 constructions, inflicting the foot to roll inward excessively. This will 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 stage play a think about figuring out correct footwear selections
Understanding your foot kind is vital for choosing acceptable footwear and preventative measures to reduce these dangers and keep general foot well being. Making the correct footwear selections is determined by two main elements: foot kind and exercise. Excessive arch ft will normally do higher with a extra shock-absorbing fashion to assist cut back impression. This foot kind additionally tends to supinate (tip outward) and subsequently, search for a present with a versatile sole.
Flat ft are sometimes extra versatile and subsequently are likely to collapse beneath the burden of the physique leading to arch collapse. This foot kind normally advantages from extra stability in footwear. Because the ft collapse, they have a tendency to get wider and want wider-fitting footwear. Key options to search for in footwear embody acceptable mid-foot width, sufficient stiffness to offer stability, and a spacious toe field.
For diabetic ft, making certain an excellent match, avoiding footwear with a lot of seams inside, and recurrently checking the within of footwear for overseas objects are essential to cut back potential points.
Orthotics, which may be customized made to your foot and positioned within the shoe, may present help for all foot sorts, selling regular motion whereas decreasing pressure.
4. Physiotherapy and/or pedorthic care may help maintain you “in your ft”
With a concentrate on remedy and prevention for foot-related points, physiotherapy helps enhance energy, flexibility, and stability by way of training, focused train, and handbook therapies assuaging ache and enhancing mobility. Pedorthic care creates personalized footwear and orthotics tailor-made to your particular foot kind and situation, offering the required help and alignment.
Collectively, these approaches may help to handle or forestall circumstances comparable to plantar fasciitis and neuropathy, resulting in optimum foot operate and general mobility. By combining the experience of physiotherapists and pedothists, you possibly can take pleasure in an lively 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, FCAMPT | Nationwide Supervisor, Clinician Expertise
