feet!









not to long back i discovered i have VERY flat feet, almost no shape to my arch.

just wondering in the grand scheme of things, how this effect me as a thai boxer? i have went and put very supportive shoes and a supportive generic insole but im still getting alot of discomfort in my day to day life, in some cases its alot more noticeable.

i understand that flat feet will have a knock on effect on my body, knees, hips, back etc etc.

what would you (the people of ax) do?
what can be done?

I recall looking into this a while back but my memory is foggy.

Pretty damn sure its largely related to core.

there may be some developmental periods that weren't optimum...

Supports -like almost any crutch western med gives us usually makes things worse. The body is very smart and takes the path of least resistance.. When you wear a cast (maybe needed at times) the muscles don't have a job to do a don't do it and start to atrophy... (partly why I think hand wraps and ankle supports in training as standard equipment is a huge waste doesn't aid in strengthening those areas).

Supporting the arch I believe is no different.

However it might be to the place where you need to - I don't know. I just believe that makes it worse.

Get core functioning I think is huge.

Not sure if much you can do for reforming the arch.. I think maybe...?

Don't know I agree but here is an foot expert from western med

"podo


2006-05-08 17:35:21 ( time)

In topic Fallen Arches podo writes:
marlboro,

i doubt that your arches are actually in the progress of falling, 80% of people are have flat feet / pronation. It only becomes a problem when it becomes symptomatic e.g. arch pain, shin splints, anterior knee pain, plantar facitis etc etc.

Pronation is a triplanar motion which occurs at the subtalar and mid tarsal joints of your ankle / foot complex. This pronation is a natural shock absorbing mechanism. However is there is excessive pronation your feet end up in a non efficient alignment. this results in excessive strain on ligaments and muscles....therfore pain.
also, one component of this tri planar motion is internal rotaion of the hind foot and subsequently you shins. this internal rotation can cause mal tracking of your knee cap which causes a sharp knee pain ("anterior knee pain"!)

anyway.... i think you will be getting bored of this!!!

The majority of people can find benefit from "anti pronation" trainers such as some of the trainers in the asics range. these are a mild form of antipronation correction which maintain your foot alignment within normal limits.

The next stage up is FFOs (functional insoles) which would offer a more rigid / corrective force. These can be cutom made or off the shelf. For the vast majority of people of the shelf is more than adiquit. (not necessarily of the shelf from a chemist but from a orthotic supplier) maybe £30 max.

I would not recommend seeing a podiatrist at the moment especially for that price. I am an orthotist and we are the ones who are specifly trained in the use of biomechanical devices to improve body alignment / function. (hence orthotic insole not podiatrist insole!!!)

I could prob find a web site which you could purchace a pair of suitable orthotics from.

ALSO... unfortunatly all corrective insoles require shoes. Bare foot training discomfort could be improved if you reduce the stressess when you are wearing footwear so that your feet are "fresh" when you start.

I'm sorry for such a long answer!!!"

This I'm pretty sure came from talking with my strength and conditioning coach who works with athletes and does rehab etc (think its also talking about Nike Frees)

"Mark L.


2005-11-02 15:29:19 ( time)

In topic Best Training Shoes Mark L. writes:
He agreed to break them in slowly. When you buy them the inside of the box has a chart on how to progress with their use. He said that was his work.

We talked quickly about orthotics etc as well. It started by me asking if people with flat feet could correct the arch (depending-yes was his response). Anyway, special shoes for your weaknesses in his opinion (makes sense to me) again bandaids the issues (start with your core usually is what he says). Deal with the causative factors. Supporting a weakness limits it strengthening.

I think there is a time and place etc but thought it worth saying."

i actually have a pair of asics shoes with in soles ( recommended to me by someone in the running shop after finding out the extent i pronate) as it stands if i walk up a steep incline without these shoes i start to get shin splints and sever titghness of the calf, also even on a flat surface without these shoes i feel my knees pulling slightly!

Bet you core is unable to function properly resulting in instability in the hips - legs - feet...

i have seriously flat feet and have had lots of problems with shin splints sciatica etc. i went to a local small sports shop who assesed my running on a treadmill with a video camera with the trainers i was wearing you could see how badly i was running i now have new trainers with insoles and have not had shin splints or sciatica since. of course this doesnt help when training with bare feet but i have found skipping with bare feet aggravate the problem it makes my feet ache really bad ive also developed flantar facillitus which is related to flat feet and can be very painfull under my heel. im fine doing training as long as i run only with trainers on and use a cross trainer instead of skipping i also bought another pair of trainers to wear everyday at work to see if i get less aches.

started seeing my sports therapist more, gradually getting better, shoulders and hips are alot better, hoping it will have a cascading effect on my feet :)

In my opinion the root cause is pelvis tilted too much forward.

This in turn rotates both legs inwards (as in kneecaps get closer, hamstrings get farther, or toes get closer heels get farther). This brings the toes closer, so the base is narrower when walking, which worsens the balance capability during walking achieved by the feet normally not going parallel but slightly outwards, so body tries to compensate by flattening the foot to make the toes reach more outwards. Or it may also be caused simply by lack of strength in feet muscles (though I think this is usually a result, not the root cause).

My recipe is doing thorough core work to get enough muscle tone to stabilize pelvis (crotch goes up, tailbone goes down) without effort.

Only after this will the feet get unlocked to be worked on to bring back into shape.

ceejay,

See as above first.

Overloading any muscle group will only break them down, which prevents improvement. So what I would suggest to you - however much you might hate it - is to forego any intense exercise that overloads your foot muscles, and then start concentrating on strengthening the feet.

Stop running, or skipping when you feel your sole muscles no longer can support you - or better yet, start with a lower intensity, and consciously focus on working your sole muscles. But don't overload them even that way, only go until they feel pleasantly exercised, and then let them rest and recover.

Try to focus multiple times a day on keeping the arch of your foot. When home, move your foot bones around by your muscles and with your hand to feel out what motion works which muscles, which muscles work what motion.

Try to feel out how your foot feels when it has the proper arch.

Massage your foot around with thumb and fingers and try to feel out and remember the muscles. Then try to use the muscles to put the foot into the proper shape in the air on touching the floor (but no weight on it so that the muscles are not overpowered). Then put the foot on the floor while standing on the other foot or sitting, and gradually load it with your weight to feel out how the muscles work and react, and what is weak.

Then finally find exercises which work your foot muscles and which you can do comfortably barefeet. Can be as simple as standing on the ground and then deliberately and slowly lifting up onto heels, and back again - this is normally a calf exercise, but this time don't focus on your calves, but on your sole muscles. Maybe you'll need to do it on one foot first while the other supports your weight (then swap), or during sitting, so that your sole muscles are not overpowered and can keep the proper arch.

For specific exercises look up foot exercises on the net, and get into the habit of doing some regularly until you are convinced your feet can withstand everyday life and training.

my sports therapist believes that hes found the cause of my flat feet, quite recently actually, so heres hoping that its fixable :)

Good news! If it is determined, tell us what it was, so that we can learn from it.