Having a waddle walk, flat feet is no fun. Opting for special insoles or a persistent knee pain, calves that hurt specially at night and that lower back curve that has lasted for longer than you can remember. Are these separate issues or all part of our body dynamics over compensating for each area.
Before we go further, stand in front of the mirror. Please take support of a chair if needed. Observe your posture and your legs. Do you have a Normal Line foot alignment of hips, knees ankle and foot with the arch well raised, or is there an Overpronation …. hips slightly rotated, wobbly knees fallen ankles and a collapsed foot arch causing Flat Feet. Are you able to place your feet firmly on the ground balanced weight on the soles of your feet or do your knees draw in towards each other when standing?
Are you experiencing all of these alignment issues or simply a problem in one areas. Do problems seem to go away temporarily but return or perhaps there is referral pain. This is a complex topic but simply speaking, let’s look at the body dynamics, some self help solutions to calm down that deep sharp pain before looking into long term solutions.
Understanding Hip to Foot Alignment : Step-by-Step
Normal Line : Hips, Knee, Ankle, Foot arch alignment. Overpronation : Hips rotated, weak inner thigh, Knee misaligned, calf strained, Ankle rotation & collapsed Arch Flat Feet
◦1. The Hip Instability: When deep hip stabilisers gluteus are weak, they fail to hold the thigh bone, femur in place. It rotates inward and drops toward the midline of your body. It is felt as a deep ache in the outer hip or glutes with restricted rotational flexibility.
2. The Knee Cave : Because the foot is fixed to the ground, and the inward shift of the thigh bone with weakness in inner thigh forces the knee joint to collapse inward towards inner thigh. This is felt as a dull ache around the kneecap or stiffness behind the knee.
3. Calf Strain & Ankle Twist: As the knee caves, it forces the shin bone to twist, forces Achilles tendon in calf muscles to twist and pull as rolls the ankle inward. It is felt as a burning or stiffness at the back of the heel or ankle that worsens with activity. This affects ankle mobility.
4. The Arch Collapse Plantar Facia : The fallen ankle causes flattening the foot's arch against the floor. This flattened foot position severely overstretches the plantar fascia under foot arch. A sharp, stabbing morning heel pain with your first steps. It affects walking, compels you to alter your stride. Specially when walking, when the back of the heel is stiff or injured, instead of the foot absorbing the shock, the impact force travels straight up your leg, through your knee and hip, and directly into your lumbar spine (lower back).
5.Pelvic Tilt Backache : With this overpronation causing leg to feel slightly "shorter" while your pelvis to tilt forward and drop on one side. This forces the lower back muscles on one side to work twice as hard to keep you upright and directly overloads your lower back muscles, fascia, and spinal discs specially if the abdominal muscles are weak and cannot further support the lower back to hold its position. To compensate your body naturally shifts your center of gravity to keep you from falling forward, and the body creates an exaggerated curve over the lower spine. This compresses the small facet joints of your spine and pinches the thick sheet of connective tissue in your back causing a constant, dull, muscular ache.
10 steps for Quick Pain relief - Selfcare
ASAP relax muscles of hip Glutes, calf’s Achellis Tendon and foot arch Plantar Facia or any nerve pain. Important to settle before long term exercises. Below are some suggestions.
EFT Tapping - keep the ‘normal alignment line’ as above diagram in mind when Tapping.
Ibuprofen, paracetamol, your prescribed medication. If needed take it.
Rescue remedy or Bach flowers external or internal. A consultation to know the ones for you.
Swelling? To encourage lymph flow and reduce fluids raise leg, cold cabbage wraps are good.
Compress, with Bach flowers or essential oils are beneficial.
Apply gently Balm Madhivala (india), Rescue Remedy cream, ibuprofen gel or soothing lavender gel. Avoid deep massage if in pain. When discomfort is better a soothing gentle massage with lightly circular moments. Nighttime full legs focusing on calves and around knees feels good before sleeping.
Magnetic patches on trigger points.
Bands & Belts for Lower back, ankles or knee helps support weak joints and release muscle spasms.
Soft bands can be worn overnight. Use them during the day’s routine and during exercising if required.
Fresh Mint tea helps relieve spasms. Check diet & supplements. Deficiency in Vitamin D, Magnesium, Omega 3, collagen as we age and reduction of oestrogen all contribute to stiff joints and muscular issues.
Position To relax lower back - (1) lie on bed on tummy as long as it doesn’t hurt, can put pillow under legs/ lower abdomen to support, hands outstreched. relax for 5 minutes. (2) lie in Bed on back with knees hip distance and gently very slightly rock knees to left & right.
Fix Overpronation with Exercises - Long Term Recovery plan
Start slow, a few reps and gradually build up. A little goes a long way…..
Posture correction : stand with feet hip distance apart, tighten knees and hold them strong so they are in neutral alignment and not falling inwards. Hold for few counts and gradually build up.
Strengthen lower abs to support lower back : leg raises & leg pulls.
Hips, strengthen glutes to prevent rotation towards inner thigh : clamshells in bed, squats or half squats is good and with weight in hands like a tin can with help engage the lower abs.
Strengthen inner thigh to hold knees in place: banded side walks, wide squats with toes pointed outwards
Release calf strain and tightness Achilles tendon : Foot on a brick leaning forward.
Ankle mobility helps stabilising foot : leg pumps, ankle rotation and toes to heel raises.
Foot Arch Strengthing Exercises to lift Arch : Towel scrunging, marble lifting with feet and gentle toe lifting with a stretchy rubber band across the foot.
Toes : Stretching all toes, slow wiggle little toe to big toe and reverse it.
Heel to toe walkwalking in a straight line.
Massage soles of feet with a tennis ball.
The above can be practiced according to your level of fitness and muscle strength. 2-3 times a week to start with is good.
Useful links :
* EFT Tapping - 15 min mini sessions available or learn the technique over a 2 hour workshop on Sacred Space Shop
* Rescue remedy or Bach flowers external or internal. A consultation to know the ones for you. Available worldwide on Amazon , your local pharmacy & health store. Amazon Uk , Amazon India
* Magnetic patches on trigger points , 600Gauss : Amamzon UK
* Soft Belts for Lower back Amazon UK Amazon India
* Soft Bands for Ankle & knees on Amazon UK, similar ones available on Boots.com.
knees : Amazon india ankle : Amazon India
We’d like to know more…… Share your thoughts feedback & testimonies.
Have you had any of these issues, tried some self care or exercises benefiting your feet, or simply enjoyed reading this blog, do leave us a comment.
