Get Your Ankles & Feet to Run & Walk Without Pain
The foot and ankle complex is extremely important to the overall function of the human body. Unfortunately, it is the most ignored part of our daily fitness routines. We pay attention to our diet, our cardiac health, neck, shoulders, abs, hips, and legs but where is the daily effort to make the ankles and feet work when we walk, run, or play sports?
The foot and ankle complex is the only structure that interacts with the ground while in an upright position. It is directly responsible for the distribution of weight and pressure throughout the body when the forces of kinetic energy, gravity, and the ground collide. So, it is imperative that the foot and ankle complex is fully functional and doing its job correctly to ensure that the force of gravity is properly dissipated throughout the rest of the body.
The Mechanics of Walking and Running
Once the foot hits the ground, its first function is to absorb and dissipate the shock of impact. This is followed by pronation of the foot so that it can help accommodate the ground contour. Pronation is a normal function occurring when the foot rolls inward toward the midline of the body, causing the heel to collapse inward and the medial arch of the foot to elongate and flatten. The ankle then goes into flexion to allow the knee to move forward, and the body follows. The heel lifts, the foot rolls out (supinates), and becomes a rigid lever to aid the pushing action that eventually ends with the toe-off.
There are many other components of motion mechanics that take place during this process, but this explains the basics.
One of the main postural deviations that causes pain and injury in the foot and ankle, forcing compensations throughout the rest of the body, is overpronation.
Overpronation: What is it?
Overpronation is when the foot collapses too far for normal function. This collapse directly affects the ability of the foot to perform and disrupts proper functioning through the entire body.
Overpronation leads to many foot problems, the least of which may be hammertoes, bunions, and plantar fasciitis. It also creates physiological issues in the calf muscles and lower leg. The calf muscles, which attach to the Achilles tendon, become twisted and irritated as a result of the heel rolling in. Over time, this leads to tightness and inflexibility of the calf, which inhibits the ability of the ankle to dorsiflex (flex the foot back). Overpronation is inherently linked to the inability to dorsiflex. If your foot can’t dorsiflex, walking becomes a painful chore.
Pronation is Good, Overpronation is Not
The foot and ankle complex needs to pronate to make the muscles of the hips and legs work correctly. Many muscles that originate from the pelvis attach to both the upper and lower leg. For example, the gluteus maximus and the tensor fascia latae (TFL) attach to the outside of the femur (thigh bone). When the foot pronates, the whole leg rotates inward toward the centerline of the body. This inward rotation pulls the attachment of the glutes (butt muscles), the TFL (tensor fascia latte), and abductors away from the origin of these muscles up on the pelvis, creating positive and welcome tension.
Similarly, the muscles of the lower leg, such as the peroneal muscles, tibialis anterior, and tibialis posterior originate on the lower leg and attach to the underside of the foot. So, when the foot flattens out, as it is does in pronation, this pulls the insertion of these muscles away from their origin on the tibia. This action again creates a positive tension in these muscles.
To understand how the muscles and tissue structures in the feet, ankles, legs, and hips, are adversely affected by overpronation, imagine a person on the end of a bungee cord jumping off a bridge. If the bungee cord gets the right amount of tension as the person nears the ground, then he/she will be saved from the impact of the ground. If the tension is too much or not enough, the ground impact will be severe.
The muscles, tendons, ligaments, and fascia (connective tissue) of the legs and feet are the body’s bungee cords. If these bungee cords are working together, they protect the joints of the feet and ankles from excessive stress and prevent muscle and tissue damage caused by overpronation. If they do not work properly, the harm will be visible in the feet and ankles, and particularly in the misalignment of the joints.
In addition to controlling forces down through the joints, the body’s muscular “bungee cord system” also stores energy that can be used to create strong, powerful movements as this energy is released, like the forward propulsion of the legs when a person is walking. However, if a person overpronates, the energy kept in the “bungee cord system” is lost, preventing the body from taking advantage of stored energy in the muscles.
How Do I Correct Overpronation?
In order to correct overpronation, you must strengthen all of the muscles of the lower leg that control the arch of your foot. You must also strengthen the muscles that stabilize your pelvis and provide power in walking. The butt muscles are critical in keeping your pelvis neutral and in the push-off phase in gait. In addition, the inner thighs play a key role in pelvic stability and in connecting your feet to your pelvis, so they must be strengthened as well.
Try the following exercises…
TO STRENGTHEN LOWER LEG MUSCLES:
3-Postion Heel Raises
Supine Foot Circles & Toe Flexes
Standing Toe Scrunches/Curls
TO STRENGTHEN BUTT MUSCLES
Standing In-Line Glute Squeezes
TO STRENGTHEN INNER THIGHS
Seated Knee Pillow Squeezes
TO LINK THE “BUNGEE CORD” SYSTEM
Function Walk/Run
Standing Dorsiflexion Test/Exercise
Do this program every day for at least two weeks. Pay attention to your foot alignment, especially when walking. Land on your heel and push off on your big toes, without rolling in. Feel the big muscles of your thighs, butt, and calves working together. Use the “bungee cord” imagery to your advantage to help you find grounding and power through your feet.
Remember that the real question that has to be answered is not if you over pronate, but why. So, if you think you have a problem and want to correct it, have a complete structural and functional evaluation done by a qualified provider. Not doing so may cost you much more than an improperly fitted shoe or a useless pair of orthotics.
Fill out the Contact form below and give us a chance to help you correct your overpronation issue. If you would a full copy of this program, please email me at anita@bodyfixmethod.com.
In good health,