Category Archives: Information

Sore Feet? Maybe It is Due to Weak Foot Muscles!

All of us have more than likely experienced sore feet at one time or another. It could have been due from wearing those beautiful tight stilettos sported at a party, or from running that first 150 triathlon. Or maybe there is a diagnosis of plantar fasciitis? The reasons are varied. But, how many think of the main cause of foot soreness is from weak foot muscles!

The recent 2018 International Fascial Congress held in Berlin Germany, Dr. Daniel Lieberman, Professor of Human Evolutionary Biology and Chair, Department of Human Evolutionary Biology at Harvard University, brought up very interesting concepts of plantar fasciitis. One of the many areas of studies Dr. Lieberman is involved in, revolves around studying the evolution of human movement; and, how evolution of human movement has changed over time. He also studies how different groups of peoples in the world move today.

His insights of walking and running in relation to the foot, and the plantar fascia are strikingly interesting. To boil down just one piece of information from his wonderful and engaging talk is that our western society culture of how we live and work is a contributor to weakened intrinsic foot muscles (the deeper muscles of the foot), that, in turn, places undo stress and work on the plantar fascia. Think about it: most of western society wears shoes. Many types and styles of shoes restrict and constrict how the smaller intrinsic muscles of the foot work. This limitation reduces their ability and strength.

Studies continue to indicate how shoes can alter how the foot functions as a whole. Because of the many moving joints in the foot and ankle, altered muscle firing patterns will place altered stresses on various joints. Most of which we do not feel while we are young, but certainly begin to experience the total effects as we age.

And, while there are a multitude of reasons for sore feet as mentioned earlier, the best two methods to begin to combat sore feet are: 1.) Exercising the intrinsic muscles of the feet and toes and 2.) choose your shoes wisely.

There are many exercises for the feet to choose from on the internet: suffice to say, ensure that any exercises you do, do not cause pain or increase any pain you may have. If that happens, please contact a health care provider such as a physical therapist or chiropractor that know feet to help you.

For choosing the best shoe, of course that depends on what you will do when wearing those shoes. Steel toes shoes are typically difficult, in that the steel or composite cap does not match up to the toe joints as the foot advances. Sneaker type of steel toe shoes, may not give the distance between the foot and the concrete to sufficiently reduce the ground reaction forces from the concrete.

RECAP:
Exercise your feet!

Choose your shoes to fit what you will do!
Call us for more information on strengthening your feet!

1.) Nicholas B. Holowka, et al.
Foot strength and stiffness are related to footwear use in a comparison of minimally- vs. conventionally-shod populations.

2.) Elizabeth E. Miller, et al.
The effect of minimal shoes on arch structure and intrinsic foot
muscle strength

Low back pain is a symptom of other musculoskeletal disorders

How Does the Range of Motion of All of Our Joints Really Affect Us?

Morning movement and stretch programs can do more for you than you think.

Low back pain is common and often misdiagnosed.

Points to changing how you move.

It does not matter what we do for work, outside of work, or where we are, movement is key to doing anything.  Even static positions are movement.  Muscles must attain a certain level of synchronized firing or you would not have the ability to sit.  Anyone that has even minimal neurological deficits understands this. This truth is never more important than as we age!

Certain joints are designed to provide stability, while other joints promote mobility.  Ball and socket joints are more mobile, while hinge joints such as the elbow and knee are more for stability.   In the diagram below, you can see alterations between stable and mobile from one joint to the next.

Some joints promote stability, others mobilityThe lumbar spine (low back) should be more stable, but because of hip or thoracic joint movement limitations, the low back must become the more mobile part.  In these cases, chronic low back pain and injury result. Looking at the model, “S” meaning stable and “M” meaning mobile, notice that the S’s and M’s alternate.  Now further look and compare between the model’s right side: “How We Should Be,” and the model’s left side: “How Most of Us Are.” One joint limitation can impact all other joints—not only how they move but more importantly their job function!

Also notice that if the hip range of motion becomes limited—stable—then the knee, a hinge joint that is considered stable, becomes more mobile.

The approach to morning stretch/movement programs and work place wellness programs linked below begin to address this.

https://www.functionalmovement.com/Articles/848/why_your_back_is_often_the_victim_not_the_culprit