How to Improve Your Performance with Proper Foot Care

Your feet are a critical component in functional mobility and athletic performance. A basic knowledge of their structure and function is necessary to understand their impact. The foot and ankle complex is a specialized system of bones, joints, ligaments, and muscles that works in shock absorption, weight-bearing stability, and propulsion during your daily activities. These functions are accomplished during the phases of walking called the gait cycle.

The gait cycle includes:

1. Initial contact (heel strike) and the loading response (shock absorption)
2. Mid stance (weight-bearing stability)
3. Terminal stance and toe off (propulsion)

Shock Absorption

Shock absorption is an important part of the loading response as your swinging foot contacts the ground. During the swing phase, the muscle along your shin, the tibialis anterior, contracts to hold your foot up allowing the ball of your foot to clear the ground. Your foot is slightly rigid as your heel strikes, but it relaxes slightly and naturally rolls inward into pronation to accommodate the force. As your body weight shifts over your foot, the ball of your foot contacts the ground causing the force to spread across the arch of your foot further assisting in shock absorption.

Weight-Bearing Stability

Weight-bearing stability is an essential part of mobility because it allows you to balance on one leg as your other leg leaves the ground. This is called the stance phase (or mid-stance) and it is a quick, but important stage. It occurs when the heel and the ball of your foot are on the ground together. When this happens, the mid foot begins to drop toward the ground placing stress across the arch of the foot. This force is controlled by the plantar fascia and surrounding muscles much like a leaf spring in the suspension of a car. During mid-stance, your body’s balance mechanisms contribute to weight-bearing stability. One of these mechanisms called proprioception, is a sensory system that detects the foot and ankle position, then sends signals to the brain to control muscle firing to maintain balance.

Propulsion

Propulsion occurs as a result of increasing tension followed by forceful muscle contraction. It begins as your body mass continues to move forward and tension builds in the Achilles tendon and the arch of the foot. As the tension increases, the joints of the foot move into a “locked” position. The force transitions to the outer edge of the foot as it rolls outward into supination. This motion creates a rigid lever (your foot) that allows you to push off of the ball of your foot with greater force. The tension in the plantar fascia creates a “windlass effect” as the heel lifts off of the ground. This windlass effect combined with muscle contraction generates significant force to propel you forward.

The success of this system relies on structural integrity and mechanical efficiency. Even small changes in the system can affect performance, including speed, power, and balance. Injuries, weakness, and poor motor control lead to impaired functional mobility and poor performance. Conversely, improvements in strength, motor control, and biomechanics can dramatically increase performance. The first step is identification of any impairments by a qualified specialist using appropriate assessment tools.

The Role of the Selective Functional Movement Assessment

The Selective Functional Movement Assessment (SFMA) is a specially designed diagnostic system used to assess seven fundamental movement patterns. This tool is an efficient system that can identify the root cause of dysfunctional patterns, mobility problems, impaired motor control, and poor stability. Certified SFMA clinicians such as Dr. Renn, participate in specialized training in the concepts of altered motor control, neurodevelopmental components, and the interdependence of regions of the body. They are able to interpret assessment results to direct their interventions toward a patient’s primary problem. These interventions can include corrective exercises, postural training, and education in proper body mechanics. Anyone can benefit from the SFMA, but athletes can see significant improvement in their performance using this method. Correcting the function of the lower extremities, especially the feet and ankles, is a core component in performance training. Custom orthotics can be another component of the treatment plan when there are underlying issues involving the feet.

Using Custom Foot Orthotics

Custom foot orthotics can be used to improve the three main functions of the foot and ankle complex. They can provide improved weight-bearing stability and propulsion, while allowing for shock absorption. This need is magnified for athletes. The forces sustained and transmitted in your feet are multiplied during activities like running and jumping. These forces can be several times your body weight with each step. To be effective, orthotics must be properly calibrated to your weight, foot flexibility, and activity level. Most orthotics require the same biomechanical control and function, but different sports and athletes require different properties and materials to improve performance. The use of custom foot orthotics is not limited to people with current injuries. Orthotics can used proactively to correct mechanical inefficiencies in foot and ankle function that could lead to overuse injuries including shin splints, Achilles tendinitis, plantar fasciitis, and IT band syndrome.

Maintaining proper foot function is vital to your mobility and athletic performance. Whether you have an injury or are looking for a way to improve your performance, specialized assessment tools, such as the SFMA, and custom foot orthotics can be effective ways to achieve your goals. The keys to success are an assessment by a qualified clinician and the appropriate use of custom foot orthotics that take into account the demands of the modern athlete.

Call 773.878.7330 and Speak to One of our Expert Team Members Today or Request An Appointment Online for Your Foot and Ankle Sports Evaluation.