Movement Imbalances

Where to start? Let’s do some self-assessment so we can find the source of our niggles.

Arch control: Take your shoes and socks off. Look at the arch along the inside (medial) of your foot. Do you have an arch or is it just flat (pes planus)? Does your arch disappear when you stand up and put a load on your foot (supple pes planus)? Does it seem to be a high and stiff arch (pes cavus)? Each of these may have some their own unique influences on foot pain. Orthotics/arch supports can provide support but which can be a functional solution but it doesn’t sound like fun to think you're destined/designed to wear them for the rest of your life. We’ll offer up some activation and strengthening exercises in another post. Believe it or not you’ve got 18 muscles in the sole of your foot…?!? Those muscles along with a few bigger ones from above should be helping to control the arch.. which happens to be a big source of how we can unload the plantar fascia.

Next let’s consider hip mobility. Sit in your chair with your legs hanging down. Can you cross your right foot over onto your left knee? Where does your right knee fall? Is it level to the table/chair? Try this on the opposite side and compare. Do your knees each fall to about the same spot or is one tighter? We should resolve that if so. Quick searches on hip mobility and rotation can help. We’ll post exercises to guide you as well…