Let’s talk about Feet, Baby!
A lot of us don’t ever really need to think about our feet -- and we definitely take them for granted. We don’t have to think about our feet -- and everything they do for us... until we do. And it is generally only when we get an ankle sprain or after foot surgery.
But I would argue that our feet are so much more than *just* our feet. And they affect so much more than we ever think about.
The foot is one of the more complex parts of our body, logging in at: 26 bones, 33 joints, and 100 muscles & tendons (connect muscles to bones) & ligaments (connect bones to bones) per foot. The main job of each foot is to absorb shock while walking & running, and mold it’s shape to the surface that you are walking on. This allows us to do so many things from walking in the grocery store, to running, to walking on a balance beam (#GoSimone), or going hiking on a 14K foot mountain.
Foot Basics:
To keep it simple: a series of muscles and tendons work with the plantar fascia (connective tissue on the bottom of the foot) to “lock” and “unlock” our arch depending on where we are in the gait cycle (series of movements that make up how you take a step), and the type of surface we are walking on.
When the foot is “unlocked,” the arch is softened -- making it more pliable and allows you to maintain balance on unstable/small surfaces (think the balance beam). This is known as pronation (or flat foot).
When the foot is locked, the foot becomes very rigid for shock absorption for activities like running and jumping. This is known as supination (or high arches).
Both movements are very important for healthy walking and even good posture. Too much of either pronation or supination can lead to foot pain, weakness, and dysfunction. But here’s the kicker: excessive movement in either direction can also lead to pain in your back and pelvis. AKA- your foot pain (plantar fasciitis, toe problems and more) can be a factor in your pelvic floor dysfunction!
Here are two examples:
Too much pronation (flatfoot) can cause your legs to rotate inward. Think knock-knees and pigeon toes. Because of the overpronation, your feet are unable to perform good shock absorption and the slack is picked up by your hip muscles & back -- leading to pain while you exercise or even during intercourse.
In the opposite direction, too much supination (high arches) means your foot is very rigid and is unable to “conform” to the surface you’re walking on. This also leads to less efficient shock absorption and for your legs to “turn out.” This puts your glute muscles in a short, tight position -- which increases the tension and tightness of the pelvic floor! (and we all know that is a BAD thing if you have read any of our other blogs!)
Either way is no bueno.
Assessing Your Feet
So how do we fix our feet? The first step is to assess your foot position in standing and walking. This is where the physical therapists at Recharged Performance Therapy come in.
But- this is the internet and we all know you want to try to fix it on your own! So try assessing yourself with the following:
Check how you stand: Get in front of a mirror and try to stand normally. Sometimes it helps to walk a few steps before stopping because this will force us into our natural stance (and not the weird posture you just got into because you know we are looking at it!).
Take a look at your feet. Is weight evenly spread across all five toes? Do both feet point straight ahead or turn in/out? Do you have a tendency to put more weight through your toes than your heel? These are all important things to assess when looking at your feet.
If you find that you are putting pressure through one area more than the other, standing with your feet facing more in or out than straight ahead, and/or your toes are doing weird things- it is time to see a PT. Just sayin’.
Fixing Your Feet
There are also a few good steps you can take at home to help correct your alignment.
Step 1. Footwear
The type of shoe you wear on a daily basis is very important and affects your foot alignment. Any shoe with a heel naturally causes you to put more weight onto your toes than your heel -- and tighten your calf muscle at the same time. We are not just talking about high heels. Even certain “running” shoes can come with a higher heel compared to the toes. That is how you get all the cushion in the heel.
Another consideration are pointy and narrow shoes. A more narrow area for your toes decreases the ability of your toes to move naturally and it squishes them all together (OUCH).
It is important to look for a flat, flexible shoe with a wide toe box. (And there are a lot of cute options out there!)
[Shoe Inserts are also an option, but it is important to get a professional assessment if you are adding anything to your shoes. Wearing an insert that is not right for you can lead to foot problems.]
It is important to remember that a slow gradual transition from the shoes you have been wearing to your new ones is perfectly fine -- and probably even a healthy thing to do! Your feet get used to working in one type of shoe for so long that new foot wear can be a shock to the system. So take your time -- and be gentle with your feet.
Step 2. Stretching
Show your feet a little love!
Sitting toe stretch: Cross one leg over the other. Use your hand to gently pull your toes up until you feel a stretch along the ball of your foot and arch. Try it for 2 x 30-60 seconds on each foot.
Sitting plantarflexion stretch: Cross one leg over the other. Use your hand to pull your foot and toes down until you feel a stretch along the top of your foot. 2Try it for 2 x 30-60 seconds on each foot.
Standing calf stretch: Place the ball of your foot on a wall or ledge. Relax your heel down until you feel a stretch along the back of your knee and calf. Try it for 2 x 30-60 seconds on each foot.
Hamstring stretch: Stand with your feet hip width apart and with your hands on a chair or table. Keep your legs straight and bend at the waist until you feel a stretch in the back of your thighs. Try it for 2 x 30-60 seconds on each foot.
Step 3. Strengthening
It is just as important to strengthen the little muscles in your feet to better support your arch. Strong feet = happy feet!
Use an exercise band to work on your ankle strength- try Ankle 4 Ways with a theraband.
Use a towel on the floor to pinch and scrunch for 5 total minutes.
For flat feet: Put a ball between your heels and squeeze as you do heel raises (calf raises) to activate the muscle that helps “lock” your arch.
For high arches: Heel raises with toes pointing forward, then toes pointed in and then toes pointed out.
For all feet: Toe yoga! Left your big toe by itself while keeping your little toes down. Then lift the four little toes while keeping the big toe down. Spread your big toe out to the side (while keeping little toes still), and then repeat with the four other toes (while keeping the big toe still). Dig your big toe into the floor (you may feel this activate your arch) and repeat with the other four toes.
Overall, knowing your feet -- and being kind to your feet -- is so, so important. They literally carry us everywhere!
If you have any questions- reach out to us here at RPT! We are happy to help!
— The Recharged Performance Therapy Team
References
https://www.connectpt.org/blog/the-foot-bones-connected-to-thepelvic-bone
https://pelvichealthphysio.blogspot.com/2014/05/healthy-feet-healthy-pelvic-floor.html
Alowais, F. A., & Shousha, T. M. (2021). The effect of a selected physiotherapy program on pelvic deviations in cases of supple flat feet.
Zhoolideh, P., Ghaderi, F., & Salahzadeh, Z. (2017). Are There any Relations Between Posture and Pelvic Floor Disorders? A Literature Review. Crescent J Med Biol Sci, 4, 153-159.