Feet: The Unsung Heroes of the Body
I do feel so sorry for feet.
If I were not a physiotherapist, I might have become a podiatrist to help the poor feet of the nation.
They are the part of the body that takes the most abuse and misuse. We stand on them, run, dance, and walk miles without giving them a second thought—that is, until they go wrong!
Feet are a complex structure attached to the ankle, composed of 26 bones (give or take a sesamoid). The total 52 bones in both feet combined make up a quarter of all the bones in the human body (206).
The anterior arch (from the base of the little toe to the base of the big toe) and the longitudinal arch (from the middle toe to the heel) can drop with increased age, weight, and in pregnancy. This can lead to many problems.
Plantar Fasciitis
• What it is: Irritation of the fascia under the foot, usually at the heel, though it can extend along the arch.
• Treatment includes Soft supportive footwear, rest from sport, ice (rolling the foot over a frozen water bottle), anti-inflammatories such as ibuprofen and naproxen, deep massage, and physiotherapy.
Hallux valgus, bunions, and hallux rigidus are two distinct conditions affecting the first metatarsophalangeal (MTP) joint—the joint at the base of the big toe.
Hallux Valgus (Bunions)
• What it is: A progressive deformity where the big toe leans inward toward the second toe, causing a bony prominence or bump to form on the inner edge of the foot at the base of the big toe.
• Key characteristics: Flexible or limited joint movement accompanied by a visible lateral deviation of the toe. Often aggravated by tight footwear or altered foot mechanics.
Hallux Rigidus
• What it is: A form of degenerative arthritis (osteoarthritis) affecting the big toe joint, leading to stiffness, bone spurs, and pain.
Hammer Toe
• What it is: Occurs when the second or third toe bends upward and stiffens, protruding and rubbing against footwear.
• Treatment includes: Management focuses on prevention, targeted exercises, stretching, massage, and supportive footwear. A skilled podiatrist can also assist.
Flat Feet / Overpronation
• What it is: Can be genetic or linked to hypermobility and poor intrinsic foot strength.
• Treatment includes: Foot exercises to target the arches, supinators, and dorsiflexors, alongside supportive footwear featuring arch support.
Pilates and Feet
Pilates is fantastic for foot health. Many movements involve lengthening the muscles along the back of the legs while pointing and flexing the feet to improve strength and tone.
Powering up the glutes on the sides and back of the hips can really help with knee and foot position, laterally rotating the hips and allowing for less pressure on the inside of the foot and big toe. More strength in the lower abdominals will help to tilt the pelvis backwards and draw the weight to the middle of the feet, away from the toes.
Work on the Reformer generally begins with footwork, as Pilates believed that these were the roots of the body. I love the Pilates Foot Corrector, which helps to open up stiff toes and increase muscle strength in the arches.
10 Top Tips to Keep Feet Tip-Top
1. Avoid walking barefoot on hard floors. You are grinding your bones into the floor, which can irritate the small joints and plantar fascia, leading to plantar fasciitis, joint arthritis, and knee strain.
2. Change your footwear at least once a day to give your joints and muscles variety and a fresh level of support.
3. Give your feet a self-massage whenever you can. Try it while sitting on the sofa, relaxing in the bath, or under your desk at work! Purchasing a spiky massage ball is a great way to start.
4. Invest in supportive shoes with decent cushioning and proper arch support and avoid flip-flops.
5. Exercise your foot muscles and calves regularly.
6. Trim your nails regularly (especially men!).
7. Let air get to your feet on a regular basis.
8. Wear socks made from natural fibres.
9. Avoid wearing high heels.
10. Seek professional advice as soon as possible if you experience pain or develop a skin condition on your feet.
As my mum always says: "Take care of your feet—you are on them for a long time!"