Foot Core

Core Control is important, but what about the Foot Core? 

The foot adapts all das from standing, walking, running, jumping, squatting and much more. We are on our feet all day, but do we take care of them the way we should? 

We need to make sure we take care of all the systems that function within it! It is meant for stability, meaning it effects the rest of your body! 

Would you believe that your foot has four layers of muscles? All of the muscles that create stabilization in the foot result in four layers of muscles that start in the foot and end in the foot. Those four layers of your foot lead to control of your arches. Arches?! Yes, there are three different arches of the foot: 

Medial, Lateral, and Transverse (see drawing). Having proper arch control leads to proper load transfer up the kinetic chain such as how you load your hips and back.

The foot is developed through intrinsic muscles and extrinsic muscles. Intrinsic muscles originate in the foot to support the arches, included in walking, increased during single leg activities, but also complex running movements. Extrinsic muscles are from the foot and ankle that focus on movements involving the entire lower extremities. So, if you cannot properly load your foot correctly, then how can you perform at your best during any movements such as walking, jumping, squatting etc. 

Squatting is different for everyone, but we are going to focus specifically on foot stability for this example in how it can effect the rest of your body. 

If there is proper foot core stability (Figure A. Tripod foot loading): the knees are above your feet creating all three arches to actively engage, creating proper pressurization in the lumbar spine and no feelings of fall forward or backwards. 

When you lack the ability for create a strong arch in your foot, the body will tend to lead to a collapse (Figure B. making it appear to have no arch). This leads to the foot being overloaded in the front portion (overpronation) forcing your knees to collapse which forces the lumbar spine to round making the lumbar spine lose its stability generating an excess amount of force into your low back. 

Another form commonly seen it is heel overloading with your toes reaching to the sky (Figure C)! This one comes common with a deep squat leading to a loss of balance or feeling of falling backwards. This creates toe extension, excessive posterior chain (low back, hamstring, calf, plantar fascia) activation and tension.

So needless to say! We can focus on paying more attention to our foot core. So don't only do your yoga, but begin that Toe-Ga. 

Picture Reference: 

Qumbu, Bongani Timothy. “The squat: An excellent final-phase knee rehabilitative assessment tool.” (2016).