Positioned at the very end of our bodies (fortuitously the opposite end to our nose!) feet often get taken for granted.
However, we should pay them a little more attention.
They play a very important role in supporting the body correctly when we stand, walk and run and any disruption in function can give rise to knee, hip and even low back pain.
The structure of the foot is designed to be strong but flexible, to enable it to carry the weight of the body whilst moulding itself to the surfaces on which we walk. Each comprises 26 bones (together that’s almost ¼ of the total number of bones in the body), 33 joints (making it flexible) and more than 20 muscles (to provide precise control of foot movement). There are 2 arches in the foot structure. One, the one we are all aware of, runs along the long axis of the foot (from heel to toe) and forms the instep. When we stand you can see this arch flatten as it bears the weight of our body. There is also a second arch, which runs across the ball of the foot and is designed to adapt to uneven surfaces. A complex nerve arrangement ensures the foot is sensitive to the underlying terrain so it can react to keep the foot balanced on the ground……….and also makes the foot rather ticklish!
As we walk, we transfer weight forward from the heel, then onto the entire foot and finally onto the forefoot, to push-off with the big toe and propel ourselves forward. As the foot moves so must all the bones and joints of the leg above the foot. This involves a highly organised system of movements, to ensure that we don’t topple over as we transfer weight from one foot to the other. Any disruption of normal foot movement, either through fallen arches or through foot pain, can result in knee, hip or even low back pain.
So be good to your feet. Wear shoes that fit and that are comfortable. Avoid wearing high-heeled shoes. Get corns and calluses, in-growing toenails and other such foot complaints treated. If the foot becomes painful get it checked out. Go barefoot occasionally to work the joints and muscles of the foot. Try a few figure-of-eight movements with the foot to mobilise the ankle joint and occasionally give the calf muscles a good stretch.