FREE YOUR FEET





05.02.24



By Free Motion Physiotherapy





Our feet were born to be free! Free to move, free to stretch, free to be.


You should be able to have the privilege of enjoying the feeling of grass underneath the soles of your feet, but modern-day living has forced our feet into a routine of daily restriction. The shape, support and “fashionability” of shoes are hugely impacting the health of your feet. You wouldn’t choose to keep your hands in mittens all day long, would you? Then why do you punish your feet?



NORMAL FOOT BIOMECHANICS





The normal anatomical foot shape is crucial for maintaining overall foot health and functionality. A typical foot consists of the heel, arch, and forefoot, each serving a specific purpose. The heel provides stability and absorbs shock during walking or running. The arch, with its natural curve, distributes body weight and helps with balance. The forefoot, including toes, allows for forward movement and propulsion. A balanced foot structure promotes proper biomechanics, reducing the risk of injuries and ensuring efficient weight distribution.



COMMON CONDITIONS AFFECTING THE FEET





1. Flat Feet (Pes Planus): The muscles that support the foot arch become lengthened due to passive support from shoes over a long period of time. Due to weakness of the muscles the arch of the foot collapses. becomes lengthened as the muscles that support This can cause pain and instability in the foot and ankle joints as the foot then relies on passive support of the joints and ligaments. There are different things that contribute to flat feet including genetics, poor biomechanics of the leg and previous injury or surgery. in the foot and ankle joints due to increased strain on joints because the active support (muscles) is decreased.


2. Plantar Fasciitis: Is characterised by inflammation and pain in the heel after a period of inactivity e.g. prolonged sitting or sleeping. There are plenty of factors that contribute to plantar fasciitis e.g. footwear, biomechanical contributions and increased load on the heel while standing, running or due to repetitive impact.


3. Hallux Valgus (Bunions): A bunion is a deformity where the big toe points toward the second toe, leading to a bony bump. Bunions can develop due to compression from tight and narrow shoes, a foot deformity or a medical condition like arthritis. Over time bunions can become painful.


4. Toe Deformities: When the toes become deformed in an abnormal claw-like position it is usually caused by nerve injury, tight footwear, arthritis, and weak foot muscles. This is referred to as hammertoes or claw toes. It can influence your walking pattern and can become very painful over time.


5. Osteoarthritis: Arthritic changes in the joints of the foot can result in pain, stiffness, and reduced mobility. Pain also influences muscle activation and can lead to weakness in the foot muscles over time.


6. Morton’s neuroma: Is characterised by a sharp, burning pain under the ball of your foot with or without associated numbness in the toes. It is caused by thickening of the tissue around the nerves that supply the toes.


If we look at common factors seen in all the previously mentioned conditions there are a few overlapping contributors to foot conditions that include ill-fitting footwear, weak foot muscles, biomechanical contribution and previous injury or surgery.



THE ROLE OF PHYSIOTHERAPY IN THE TREATMENT OF FOOT CONDITIONS





A physiotherapist can assess which factors are contributing to your foot condition or pain. After a comprehensive assessment your physiotherapist will advise you on the appropriate course of action to manage your symptoms by addressing the cause and not just focusing on the symptoms. Sometimes a small change can lead to a big difference in symptoms. Orthotics are a long-term commitment and usually a solution if structural changes are too advanced or cannot be addressed with exercises.



ORTHOTICS: TO USE OR NOT TO USE?



Foot orthoses, commonly known as orthotic insoles, are devices designed to provide support, improve foot biomechanics, and alleviate various foot-related issues. Orthotic insoles are usually recommended to treat most of the previous mentioned conditions. Foot orthotics aim to correct abnormal foot mechanics and distribute pressure more evenly across the foot. The correct insoles provide support to the arches of the foot, helping to maintain proper alignment.


This support can reduce strain on muscles and ligaments and alleviate pain associated with certain conditions. In some conditions increased extra shock absorption is needed therefore some orthotic insoles come with additional cushioning.


Insoles can be custom made for an individual’s specific needs or it can be bought over the counter. Foot orthoses are commonly used daily in most shoes and can also be incorporated into athletic footwear. They are often part of a comprehensive treatment plan for foot-related issues. It is important to get the right orthotics for your specific needs and your healthcare professional, such as a physiotherapist, podiatrist or orthopedic specialist will do a comprehensive assessment to recommend the right orthosis for your needs.


It is important to remember that foot orthosis provide passive support and it is indicated at times, but it should not be the only long-term solution. There are plenty of active interventions that you can try to assist in better outcomes in the long term.



TIPS AND TRICKS TO FREE YOUR FEET



  • Choose your shoes wisely: opt for a shoe with a wide toe box, neutral drop (no elevated heel), minimal cushioning and with a flexible sole. Barefoot shoes are a great option. Try to choose function before fashion, your feet will thank you!
  • Walk barefoot often: Our feet provide important sensory feedback to our brain with regards to our environment. Most people rarely walk barefoot. Challenge yourself to spend some time out of your shoes inside and outside of your house.
  • Practice balancing on one leg: As we age our balance usually declines because we don’t practice it enough. You will feel your foot and leg activate as you try to maintain your balance that helps to strengthen your muscles and improve your balance to decrease your risk of falling.
  • Use toe spacers: Toe spacers do not have to be fancy; you can buy some online or use the ones that help to spread the toes when doing a pedicure or even just start by using your fingers to spread your toes. You can use toe spacers for a few minutes a day while walking around in the house or while sitting at your desk. This will create space between your toes to assist with activating the muscles of your feet.
  • Be mindful of your feet connecting to the floor when you are doing other exercises like squats or lunges, ensure that the ball of your foot and your heel stay connected to the floor as you continue to exercise.


EXERCISES TO STRENGTHEN AND ACTIVATE YOUR FOOT MUSCLES



There are plenty of exercises you can do to strengthen your intrinsic foot muscles. You can try these and see how it goes



Towel grabs



Sit on a chair and place a towel under your feet. Grab the towel with your toes, trying to pick the towel up using the toe muscles. Try to keep the ankle as neutral as possible. Repeat 15 times.



Toe pianos



Sit or stand. Pick up all toes off the floor then put your big toe down first, spread all your other toes out and place them on the floor. Your ankle should remain neutral during the movement. Hold 5 seconds, repeat 10 times.



Short foot



Sit or stand. Pull the ball of your foot and the heel of your foot towards each other. Maintain the neutral position of your ankle as you continue. Hold the position for 5 seconds, repeat 10-15 times.



Big toe extension



Sit or stand. Lift your big toe up while keeping the other toes connected to the floor. Hold for 5 seconds, repeat 10 times.



Rolling your foot on a ball



Take any ball and roll the bottom of your foot with it. Spread your toes out as you roll your foot. 1 minute per side.



Single leg balance



Stand on one leg holding on to a chair and see if you can maintain your balance as you let go of the support. Repeat on the other side.



Once you have tried some of these exercises you might be surprised how difficult they are. It is important to look after your feet as they connect you to the ground. If you can control and strengthen your feet your risk of falling will decrease, your risk of developing pain will also decrease and you’ll be able to enjoy the freedom of happy feet.


Go ahead, kick off those shoes!



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