Rebecca L. Arner, MSPT, CSCS
BU Physical Therapy Center
Correct foot alignment and motion are essential for injury prevention, as well as for optimal performance. When a foot functions as it should, it allows the leg joints and muscles to work correctly, but even a very slight deviation or restriction can become magnified as we walk, run, cut, and jump. Many marathoners find themselves feeling great until their long runs work up above fifteen miles. Other athletes find themselves battling the same injury season after season or experience a new injury every time they recover from the previous. Still others try to improve their health by joining a gym, only to have back problems arise as soon as they get “in the swing of things.” If the foot is not functioning correctly, the body will eventually breakdown—in the form of ankle, knee, hip, and even back injuries. Individuals with chronic injuries such as knee tendonitis, ankle sprains, and nagging muscle strains often have a problem stemming from the foot.
Dorsiflexion is the motion describing the ankle’s bend to bring the foot up toward the body. The foot needs 10º to 15º of dorsiflexion in order to walk correctly, and at least 15º in order to run; otherwise, the foot will abnormally roll inward to compensate, causing malalignment and tension in the leg, particularly at the hip and knee. This often leads to problems such as shin splints and plantar fasciitis. To maintain adequate dorsiflexion requires a combination of joint motion and muscle length—particularly for the calf muscles. A problem will sometimes occur at the joint, requiring more specific intervention, but more often the problem occurs at the calf muscle. Making an effective calf stretch a daily priority is often enough to keep sufficient dorsiflexion.
Other important motions of the foot are pronation and supination. Pronation is the natural rolling-in motion of the foot 5-6º when it hits the ground, allowing shock to be absorbed. The foot then supinates, or rolls-out, to become rigid and strong as it pushes off again. For someone who overpronates, the foot rolls in the regular 5-6º and then keeps on going, preventing it from supinating, so that the foot is too loose when it pushes off. This individual often present with fallen arches, or “flat feet.” In this case, the surrounding muscles try to help the foot roll out, causing them to strain and fatigue. Because the muscles are not meant to do this additional work, it leads to problems like tendonitis of the knee or ankle.
If the foot does not pronate enough, it will be too rigid to absorb shock from the ground. This individual often presents with high arches. The force can be detrimental even in walking, but is multiplied at least five times in running. The ground shock travels up the leg, putting tremendous stress on the leg joints, all the way up to the back. It is estimated that approximately 50% of the population overpronates; and 25% of the population underpronates—meaning only 1 in 4 are in the correct position. Often these malalignments do not become a problem with mild walking, but when the demands of running, jumping, and cutting are greater, the malalignments surface as injuries.
There are many ways to combat the problems caused by the foot; one way is by addressing the muscles through strengthening, stretching and muscle-balancing. Essential to fighting malalignment is choosing the correct footwear. An overpronator may alleviate problems by getting a motion control or stability running shoe while an underpronator may need a more cushioned shoe. For more significant correction, or sports that do not utilize a running shoe, the problem may require the use of an orthotic device. Unlike an over-the-counter shoe insert, an orthotic is designed specifically for an individual’s foot. They are relatively light, but use strong material to correct the foot position and improve a person’s gait.
As we think about how to make ourselves more effective, as well as injury-free, we must respect the impact the foot has on the mechanics of our movement. We must prepare our bodies for the sports we choose. Preparation begins with allowing our “machine” to function correctly. Every step can either serve as corrective therapy or as damaging repetitive stress.
FAQs
It must provide stability during weight-bearing activities while also adapting to the environment. However, deviations from the optimal foot posture in the three planes of space can lead to various musculoskeletal disorders such as Achilles tendinopathy, plantar fasciitis, or back pain [25].
What is the importance of feet in sports? ›
Sports require repetitive impact on your feet and joints. Healthy feet with strong arches and flexible ligaments act as natural shock absorbers, reducing the stress on your ankles, knees, and hips. Your feet also play a key role in proprioception.
What is the proper foot position? ›
The foot needs 10º to 15º of dorsiflexion in order to walk correctly, and at least 15º in order to run; otherwise, the foot will abnormally roll inward to compensate, causing malalignment and tension in the leg, particularly at the hip and knee.
How does foot placement affect leg press? ›
To emphasize engagement of your abductors, inner hamstrings, and inner quads, widen your foot placement during the leg press so that your feet are about 1.5x to 2x regular shoulder-width distance. This foot placement provides an extensive range of motion, enhancing activation in the aforementioned muscles.
What is the problem with foot posture? ›
Poor posture can lead to foot pain: Flat Feet and Overpronation: Poor posture, such as slouching or leaning forward, can contribute to flat feet and overpronation (excessive inward rolling of the feet), leading to foot pain.
What are the three types of foot posture? ›
Foot posture is generally characterized by the contour of the medial longitudinal arch, and is typically divided into normal (rectus), low-arched (planus), or highly-arched (cavus) categories.
How important is footwork in sports? ›
Proper footwork grants you with speed, agility, and quickness that can take your game to the next level.
What is the significance of your feet? ›
Good foot health is essential for an active life. With 26 bones, 33 joints and over 100 muscles, ligaments and tendons, your feet are incredibly complex. And they serve as the foundation for your entire body in terms of support, balance, posture, and overall well-being.
What are the two important functions of the foot? ›
This complex anatomy of the foot and ankle together with the remainder of the lower limb functions to efficiently support the body weight and provide for locomotion. The foot specifically acts as a platform for stance, a shock absorber for impact during gait, and a lever to propel the body forward during stepping.
How do you correct foot position? ›
Proper foot positioning involves aligning your feet with your hips, keeping them shoulder-width apart, and distributing your weight evenly between both feet. This helps to maintain a neutral spine, with your shoulders and hips in line, reducing strain on your lower back and neck.
Good Standing Posture How-To
Stand with feet closely touching at the big toes or hip-width apart but almost parallel to each other (sagittal plane) with heels slightly turned outward (hips internally rotated). Weight is distributed evenly between the heels and the toes on both feet (Figure 3).
Is high or low foot position better for leg press? ›
To target your quads, use a regular or low foot placement position. To target your glutes, use a high foot placement position. To target the hamstrings, use a wide, high food placement position. To target the calves, use a low foot position with just your toes and balls of your feet on the platform.
What is the biggest mistake people make when performing the leg press? ›
Locked Out Knees
Locking out the knees at the top is a common mistake during the leg press. Clients often try to rest once they push the weight plate back to the starting position. This causes them to lock out their knees. As soon as you lock out your knees, tension is removed from the muscles.
Does foot placement affect calf raises? ›
Feet in an abducted position significantly increase medial gastrocnemius EMG activity compared to lateral gastrocnemius. Feet in an adducted position significantly increase lateral gastrocnemius EMG activity compared to medial gastrocnemius.
How do I correct my foot posture? ›
Improving foot posture can include a variety of different exercises that are simple to do at home – arch strengthening, calf stretching and even hip strengthening. Orthotics, custom made inserts for the shoes, may also be a good treatment option to correct issues with foot posture.
Why is it important to splay your feet? ›
Splaying your toes provides a very stable support end for your arch (to accompany the very stable calcaneus, or heel bone, which is the other support end of your main foot arch) and helps provide “loft” in your arch in weight-bearing situations (e.g., standing, walking, running, etc.).
Is it better to walk with your feet straight? ›
Try to keep your legs in line with your hips and toes pointing forward, not inward (pigeon-toed) or outward (duck-toed). as if they were running. Even if it makes you feel self-conscious, this is the most efficient way to walk—especially at higher speeds.
Is it better to have your feet up or down? ›
Elevating a limb, especially the legs, above the heart allows the blood to circulate back to the heart without fighting gravity. The heart still pumps blood to these extremities, but the stress on the heart is reduced. This helps to mitigate swelling and brings fresh and oxygenated blood to the limbs.
