Preventing injuries by improving foot function

As spring is becoming more evident, many of us are starting to venture outside more often. If you plan to start a new workout program or simply move your current workout from the treadmill to the trails you should be aware of proper foot mechanics.Outdoor surfaces can be uneven, too hard, too soft, too bumpy and unpredictable.Your foot needs to be able to adapt to all of these changes.

As your heel strikes the ground it needs to move down and in (pronate) to unlock the foot joints and make the foot a flexible adaptor so it can react to uneven surfaces.When the heel is about to come off the ground the joints of the foot should lock so your foot has something rigid to propel off of. If these things don’t happen you could be setting yourself up for an injury.When the foot pronates too much or for too long it puts more stress on the fascia of the bottom of the foot which can lead to plantar fascitis, tendonitis, bunions, and other foot pain and tingling symptoms.If the foot does not pronate enough it won’t absorb shock like it should which could lead to metatarsalgia and stress fractures of the foot and leg.

In addition, the motion of the heel bone allows the lower leg to internally rotate which allows the upper leg to internally rotate and allows for several other reactions up the chain. This internal rotation of the leg "turns on" or stimulates the powerful butt muscles to contract which in turn slows down the internal rotation and eventually moves the leg into external rotation for proper lift "off".

This is a very important concept that must be addressed with all foot/leg/ and spine injuries. If it is not addressed many injuries will heal improperly or you will be set up for the same injuries over and over again.

So as you are outside enjoying a spring workout and enjoying the spring foliage pay special attention to your feet and thank them for working properly.If you feel that your feet need some help, remember that I am here for you.

Kevin Colling, DC

How to prevent Bunions

There are many factors that can lead to the formation of a bunion. I believe the most significant is Wolf's law which says that bone will grow where ever the most force is applied. In this case an abnormal amount of force is applied to the big toe joint causing the body to react by laying down more bone.

The abnormal force is typically created when the gastroc/soleus (calf muscles) are so tight that the person can't properly bend their ankle (dorsiflex). To make up for the lack of dorsiflexion the body turns the toe out as the foot is planted, which moves the forces of walking over the inside of the big toe rather than spreading the forces out over the rest of the foot.

Proper stretching of the calves and hip in all three planes of motion can help prevent toeing out during walking and thus can help prevent the formation of bunions.

Another simple way to help prevent bunions is to avoid wearing heeled shoes. The higher the heel the worse it is for your feet. High heel shoes place your foot in an unnatural plantar flexed position and places abnormally high stresses on the inside of the big toe.

Dr. Colling can assess the factors described above in addition to many more factors that lead to bunions. Many times bunion pain and progression of bunions can be averted with proper evaluation and treatment.

Cheers!

Kevin Colling, DC

Foot Function

The heel is the key that turns on the machine. At heel strike the calcaneous (heel bone) must dorsiflex, evert and externally rotate in order to allow the rest of the leg and body to properly react. The motion of the heel bone allows the lower leg to internally rotate then the upper leg to internally rotate and allows for several other reactions up the chain. This internal rotation of the leg "turns on" or stimulates the powerful butt muscles to contract which in turn slows down the internal rotation and eventually moves the leg into external rotation for proper lift "off"

This is a very important concept that must be addressed with all foot/leg/ and spine injuries. If it is not addressed many injuries will heal improperly or the person will be set up for the same injuries over and over again.

It's know coincidence that the term "Achilles Heel" is so well known. Proper heel function is essential for proper walking and running biomechanics.

Kevin Colling, DC

Functional Abdominal Training

One of the key roles for the abdominal muscles is stabilizing the spine. How many of us have heard of a myriad of ways to do crunches? All of which are lying on our backs? You can do a sit-up all the way to your bent knees, you can crunch part way up and to the side or you can lift your legs and knees up and so on...

While this does strengthen your core it is not very functional. This does not help teach your abdominal muscles to contract when they are needed the most. In fact, it trains the muscles in an artificial setting. Throughout the day we are standing, walking, reaching and bending. These are the most common positions where spine injuries occur so these are the positions where we need to train our abdominal muscles to work.

Functional abdominal training would involve training the muscles in standing positions that first fully lengthen the muscles then contract the muscles in all three planes of motion. This concept is key. The muscles should be taught to contract in the sagittal, frontal and transverse planes.

Colling Chiropractic has functional assessment, treatment and training methods to help people of all levels of activity.

Once your training has been enhanced to include functional training you will be on your way to optimal functional health.

Kevin Colling, DC

Little Benefit to Knee Surgery for osteoarthritis

A recent article in the Sept 11th, Los Angeles Times, from the associated press reported that, "Arthroscopic knee surgery for arthritis - performed hundreds of thousand of times a year - does not reduce joint pain or improve knee function, according to new research released Wednesday[Sept 10,2008]"

This is a case where a treatment is applied to a symptom instead of to the cause of the symptom. Although surgery may help by removing cartilage fragments, it does nothing to prevent the same damage from happening in the future.

For all types of knee pain it is imperative to find out what is causing the pain and to treat the cause as well as treat the symptom. Some people have restrictions of movement in their foot, some have restrictions in their hip, or thoracic spine. These restrictions whether they are caused by muscle, joints or ligaments can all lead to knee pain. In fact, something as seemingly trivial as a big toe that doesn't bend enough can easily cause knee pain and knee degeneration.

Proper evaluation and management of the knee should rule out internal derangement such as ligament tears and should find the limiting factors in motion from the ground up and the top down in order to come up with the best results.

Chiropractic manipulation, kinesiotaping, leukotaping, Graston Therapy and three plane stretching are all services provided by Colling Chiropracitc that can help knee pain. The key is where, when and how to apply them.


Kevin Colling, DC

Sports injury - knee pain