I thought I would back-track a bit to my rant about having the proper shoes and how it can affect your feet, all the way up to your back! You all probably think I'm crazy thinking your feet can affect your back!!!
Do you remember the song from when you were a kid: the foot bone connected to the leg bone, the leg bone connected to the knee bone, the knee bone connected to the thigh bone, the thigh bone connected to the back bone?? You probably didn't think anything of this song and thought it was fun and just silly right?? Well....... it's true!! Everything is connected and if you have ever played a game of dominos or mouse trap, then you know what happens when that marble starts to go or that first domino drops, right??
We are all born with a specific bone structure that we will carry throughout our lives We have NO control over this, but we do have ways to stop any problems that can occur because of it. Honestly, some of us just aren't made for running, just like some of us aren't made for dancing, gymnastics, soccer, football, etc. However, that doesn't mean we still don't try and continue the sports we love right? You just have to know how to protect yourself, know your limits, and know the consequences of going over your limits.
In physical therapy, we like to call the little song above, the kinetic chain. Here is a quick and dirty version. Let's start at the foot and work our way up. There are two main scenarios that can occur. Keep in mind these are extreme versions and these are principles. I guess this is a little physics, Heather. :)
Kinetic Chain 1:
-Flat feet (no arch or flat arch)
-Knock Knees (kissing knees)
-Internal Rotation of your hips
-Strain on your sacro-iliac joint (often the "dimples" of the back or right at your pants line on your back) and low back
How does this affect me? Well, if your feet are flat and your knees turn in, it causes strain and tension on the inside of your ankles and knees and compression on the outside. This causes all the structures on the inside to get stretched out such as; ligaments, muscles, the joint capsule, etc. Then all the muscles outside muscles begin to tighten, like your IT Band. This band runs from your hip, down past you knee. This alignment also causes uneven wearing of the joints. Your knees will get a lot of excess compression on the outside of the joint and your hips will get a lot of compression into the pelvis. This can cause the joint to wear down faster, which may lead to a joint replacement later in life. You can develop a number of problems with this sort of presentation such as: IT band syndrome, hip bursitis, Patello-femoral syndrome, ligamentous/joint capsule laxity, meniscus problems, tendonitis, etc. Women are often prone to this sort of presentation because we often have wider hips, so are legs often "V" inward.
-High arch (more weight on the outside of your foot)
-Bow legged (your knees are far apart) - usually goes along with over extension or straightening of the knees
-External Rotation of your hips
-Compression on your sacro-iliac joint (often the "dimples" of the back or right at your pants line on your back) and low back
How does this affect me? If your feet aren't flat, you may be running or walking on the outside of our feet causing the compression on the inside and tension on the outside of your ankles and knees. Also, with being bow legged, people often over straighten their knees, causing compression at the front of their knee and tension on the back. This again causes uneven wearing of the joints and the laxities as stated above. Again, this can lead to a lot of the same problems as listed above.
Here is a few photos to help you visualize a little more easily:
Normal Bow Legged Knock Kneed
http://www.childrensorthopaedics.com/BowlegandKnockKnees.html, February 13, 2013.
Over extension of the knees.
http://www.leg-limb-stature-lengthening-taller-height-increase-cosmetic.eu/encyclopedie/index-eng0.php?page=axialdev, February 13, 2013.
So what does this mean? Should I not run? Could I hurt myself? Remember these are the principles. Just because you have flat feet, doesn't mean you have knock knees, but it does mean you are still putting strain on your body from your ankles to your back. It still means that the inside of your knees are straining and the outside are being compressed, as well as your ankles, etc. These pictures are the extreme cases, however some individuals do present this way.
I cannot preach enough about being aware of your feet and wearing the proper shoes. Stand up and look at your feet. Are your arches high? Are they low? Is one different than the other? Take a walk around. Do you walk on the outside of your feet? Or on the inside? Pick up your oldest pair of shoes. Look at the bottom. Are they worn on the outside of the foot? Back of the heel, more towards the outside or inside? Is the front of your shoe worn down? All of these things can tell you what your feet are like and what shoes you may need.
Being aware can help prevent injuries. Did you know that when you run, the impact on your leg, when you strike the ground is 1.5-3 times your body weight??!? Think about that. If you have a high arch or a flat arch, you are putting 1.5-3 times more weight on a joint that is not in proper alignment! This will lead to faster injuries.
Make sure your shoes control your feet and have the proper cushioning for the amount of miles you plan to put in. Also, the barefoot running shoes and barefoot running has become extremely popular. Walking/running barefoot does help strengthen your foot to a point. However, if you would like to go in this direction, I strongly encourage you to consult someone at a reputable running store and make sure you have the proper feet. Also, if you are just starting to run, this may not be the best way to start. You may also want to consider how many miles you plan to run. If you are considering these barefoot shoes, starting with your short run days maybe be a safer way to go.
I hope this gives you all a little more information and helps clarify any questions you may have had!
Elise
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