Flexible Fitness: The foot bone's connected to the back bone

By Tara Orton and Nicole Tomasino
GateHouse News Service
Posted Nov 10, 2008 @ 08:28 PM

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Remember that childhood tune, "the foot bone's connected to the leg bone, the leg bone's connected to the knee bone"?

This is true, particularly when it comes to injuries in the leg. Each bone in the human body is connected to another, creating a chain from the bones of the foot all the way up to the top of your head. An injury occurring in one part of the body - such as knee pain, hip pain or even low back pain - can be caused by an abnormality in another part of the body, especially the foot.
How can the foot be tied to all of these injuries? The foot is the base of the body, bearing its entire weight. It is intricate, with many bones, muscles and tendons that must work together when the foot comes in contact with the ground. Forces through the foot when walking are 1.2 times the body weight, forces when running are 2.5 times, and when jumping they are five times the body weight. Its position, or alignment, naturally influences the alignment and angles of all the bones, muscles and joints further up the chain. If this alignment is less than ideal, it can lead to pain or injury anywhere in the body.

The purpose of the foot is to absorb shock by having a certain amount of flexibility, and to propel the body forward by "locking" to create a rigid lever for push-off. It is when the foot exhibits excessive flexibility as in overpronators or excessive rigidity as in oversupinators that problems tend to arise.

Overpronators tend to roll excessively inward, with a characteristically low or flat arch. This foot is excessively flexible and does not lock efficiently for push off. Plantar fasciitis, or pain along the heel and bottom of the foot, is common due to the repeated overstretching of this tissue each time the foot hits the ground. Often, knees that are angled inward toward each other, a position that can contribute to problems throughout the body, accompany overpronation.

In contrast, oversupinators tend to walk more on the outside border of the foot, and are overly rigid. This type of foot does not absorb shock well because it is unable to unlock and pronate appropriately while walking. Oversupinators typically have medium to high arches, often walk with the feet rotated slightly outward, and may step loudly due to poor shock absorption.

"Pump bumps," boney bumps on the back of the heel, are also common. This rigidity can also result in fractures to the bones of the foot, shin splints, knee pain and low back pain.

The first line of defense for treating the problem foot is footwear. Wearing an athletic shoe with the appropriate level of support or cushion for your foot type is essential. For other footwear, consider how much support it gives. Flat, thin dress shoes, high heels, flip flops, and very flat boots will not provide the support needed for the pronator, and may flare up associated injuries.

If footwear alone does not solve the problem, then a custom orthotic is often helpful. Research has shown that custom orthotics can have a positive effect for several of the previously mentioned injuries.

The orthotic is typically constructed after an extensive evaluation of the foot, and the feet are casted to capture their exact structure. This improved foot-positioning helps to reduce the stress on the surrounding structures, relieving symptoms and improving overall body alignment.

The foot is indeed connected to the whole body.