Let’s connect the dots, if you draw a triangle between the three dots on the above diagram, this is the base your body is supported by. You want your arched to be strong, but not over tight. Keeping your feet happy and healthy. Frequently issues with the feet or arches, can lead to issues up the chain.
What happens when your arches collapse or become too rigid?
If your arches collapse or become too rigid, your outer hips will compensate and then become overly tight. Your deep hip rotator muscles will tighten, frequently felt as deep hip pain. This can lead to the femur not sitting correctly in the socket and pelvic floor dysfunction.
Getting your arches healthy is just one key to solving the potential challenges. Issues with ones arches are also not the only thing that will cause tight hip rotators, pelvis floor dysfunction or forward sitting femurs.
What are some things I can do to keep my arches healthy?
- Get an assessment done by a professional. There are orthotic specialist who also work as chiropractors or physiotherapist, a podiatrist is another option they may or may not make orthotics. You may or may not need an orthotic, the previously mentioned healthcare professionals can help you figure that out.
- Strengthen your arches. See below description of how to work at strengthening.
- Stretching and ensuring your arches relax. This might also be an indicator for orthotics. A physiotherapist may be able to provide acupuncture or manual release to help you relax that area. Another way to help our muscles relax is to practice mindfulness or meditation. We will talk about a couple ways to stretch your arches.
Strengthening Your Arches
This can be done when you are standing in a line up waiting, in the shower, brushing your teeth or while you are washing dishes. It should be what you first think of when standing and getting ready to lift some weights or a heavy box at home. Practice makes a habit, consistency makes change.
You are setting up to do a goblet squat.
Start position: feet are hip distance apart, soft knees (not locked out), belt line level, rib cage over hips, spine neutral from tailbone through the crown of your head.
Note on the feet: connect the tripod of the foot, base of the big toe (distal base of the 1st metatarsal), base of the little toe (distal base of the fifth metatarsal) , and your heel (the centre of the calcaneous). You should see your arch lift slightly especially if you have weak arches or you strongly pronate. Do this without scrunching your toes up.
NOTE: This is just one way to strengthen your arches.
Stretching Your Arches:
You can do this while watching television, meditating or make it a part of your end of workout cool down and add you 360 breathing.
Option 1
Start position: kneeling, tuck your toes under, putting your weight into the feet as much as you can tolerate.
Option 2 (lacrosse or yoga ball work well)
Start position: place the ball you have at the front of your heel (calcaneous), let your foot melt around the ball, (as much pressure as you can tolerate into the ball).
Movement: pull your foot backwards to roll the ball towards the base of your big toe, keep as much pressure on as you can tolerate.
Return: place the ball back at the start position, and repeat pulling the ball towards the base of each toe. That is 5 times!
Remember these are just a few ways to help you keep moving well. If you do not find comfort, relief or improvement from these suggestions seek out a professional assessment for yourself. I recommend a physiotherapist.