As runners, our feet take a beating.  The human foot is designed with locomotion in mind. Healthy foot function hinges on a balance of mobility, strength, and support. When one of these three necessary components is compromised, injury risk increases. 

FOOT MOBILITY:

Foot mobility creates shock absorption and terrain adaptation. During the walking and running stride, foot function changes from one of shock absorption to one of propulsion which means the foot must stiffen to lift our body weight against gravity for the next step or stride. Foot stiffness during all phases walking or running greatly increases the impact through the joints of the foot. Mobilizing the foot by rolling over a small ball or self -massage is a simple way to insure foot mobility.

FOOT STRENGTH:

The bottom of our feet has four layers of muscles (called intrinsic foot muscles) which support the arch and provide dexterity to our toes. The lower leg muscles control the function and support of our ankle and feet collectively. 

The calf muscle group (gastric-soleus), for example, is crucial for propulsion and Achilles tendon health. 

Sapphire Physical Therapy makes custom orthotics on-site using the Amfit system which allows for an accurate, custom fit. Orthotic materials (based on activity, medical history, foot type) range from soft to semi-rigid carbon fiber and everything in between. Watch for our October orthotic special (20% off all orthotics) or contact John Fiore (john@sapphirept.com) or see our website (sapphirephysicaltherapy.com) to find out more about custom orthotic options or to discuss a foot-ankle strengthening program to keep you running strong. 

Written by: John Fiore, PT

References:

DeVita P, Fellin RE, Seay JF. The relationship between age and running biomechanics. Med & Sci Sports & Exerc. 2016; 48 (1): 98-196.

McKean KA, Manson NA, Stanish WD. Musculoskeletal injury in the masters runners. Clin J Sport Med. 2006; 16 (2): 149–54.