Understanding Foot Biomechanics and Causes of Pain
As the only contact point between the body and the ground, our feet play a critical role in the way in which our body controls and reacts to EVERY upright movement. With 26 bones, 33 joints, 19 muscles, and 107 ligaments, the human foot is a fascinating and complex biomechanical structure! With thousands of plantar receptors, the foot is a proprioceptive-rich structure – 80% of our plantar proprioceptors are sensitive to vibration. Our ability to walk, run or jump is initiated through stimulation of these nerves on the bottom of the foot.
As soon as we put on shoes, socks, orthotics - we block these highly sensitive small nerves on the bottom of the foot. Any blocking or skewing of input to the plantar nerves causes a delay in response time and creates a grater reliance on the slower, large nerves found in ankle and lower leg. The intricate biomechanics of the foot allow us to load and unload impact forces with every step. Foot is often referred to as rigid-lever and mobile-adaptor.
The ability to rapidly unlock and lock the foot is necessary for peak performance and functional daily life activities. As a result, our foot moves in multiple planes of motion, allowing our body to adapt to different surfaces and optimize energy release, necessary for jumping, running, walking, squatting, lunging, etc. For the efficient movement to occur, several joints in our foot must move together, referred to as “joint coupling.” Joint coupling allows impact forces and potential energy to travel up the body. These rotations continue into the trunk and thoracic spine making something as simple as walking a truly integrated movement from the foot up.
Perform a heel raise - notice how your foot and ankle joint are locked and stable, this is critical for optimization of energy release.
Perform a squat - notice how your foot and ankle are unlocked and unstable, this is critical for transferring energy.
Stand up and begin to move your foot between pronation (inward) and supination (outward) - notice the movement of knees, hips, pelvis.
The final fascinating fact about the foot of the human body is that it is deeply interconnected with our core. This connection is due to the muscular co-activation patterns and myofascial slings between the feet and our lumbopelvic region, especially deep muscles of our hips.
Dysfunction in the proper activation sequencing of the foot leads to many impact-related injuries including Achilles tendonitis, plantar fasciitis, shin splints, stress fractures, recurrent ankle sprains.
So the question is, how do you solve these biomechanical issues with the foot and resolve injuries?
At Bend & Stretch Physical Therapy, we perform a detailed assessment of your feet and how they function in relationship to the rest of your body. We then determine the root cause of your pain and develop a foot-specific programming focused on foot to core sequencing which integrates components of foot flexibility, foot strength, and foot proprioception. Additionally, we integrate pilates exercises into your rehabilitation routine to effectively address complex foot biomechanics.
If you tried everything but are still experiencing PAIN in your feet - we can help!
Kateryna has a Master’s degree in Physical Therapy with 15 years of clinical experience. She is a STOTT Certified Pilates Instructor and loves to integrate pilates into her physical therapy treatment approach. Her mission is to help you feel and move better for life.
