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