The simple answer to this is yes it very well could be. As a physiotherapist, I understand the importance of good foot posture and how it can impact lower limb biomechanics and the rest of the body. Poor foot posture can be a big contributing factor to people’s pain and I see the impact of this daily in clinic. Let’s dive into the topic in more detail and see if we can shed some light on your situation.
What is foot posture?
Foot posture refers to the position of the foot and ankle when standing or in motion. It can be categorised into three main types:
- Neutral: This is the ideal foot posture where the heel is aligned with the ankle, and the forefoot is parallel to the ground.
- Pronated: This is when the foot and ankle roll inward, causing the arch to flatten.
- Supinated: This is when the foot and ankle roll outward, causing the arch to become more pronounced.
Why is good foot posture important?
Good foot posture is essential for maintaining proper lower limb biomechanics and function. The feet are the foundation of the body and play a crucial role in shock absorption, weight-bearing, and balance. If the foot posture is not optimal, it can lead to a chain reaction of problems, such as:
- Knee pain: Pronated or supinated feet can cause the knees to turn inward (valgus) or outward (varus), resulting in knee pain. Commonly we see this in patients with arthritic knees. Their foot position changes the forces through the knee putting strain on different parts of the knee most commonly the inside of the knee (medial compartment).
- Hip pain: Poor foot posture can also lead to imbalances in the hip muscles, leading to problems such as piriformis syndrome. Increased pressure through the hip joint, bursa, and surrounding ligaments can lead to pain and dysfunction.
- Sacro Illiac Joint: This is the joint that attaches the pelvis to the sacrum (base of the spine). Poor foot posture changes the pressure that goes through the joint leading to pain and dysfunction.
- Back pain: The feet are the base of the spine, so any misalignment can cause compensations and imbalances in the back muscles, leading to pain.
- Foot pain: Poor foot posture can also cause pain in the feet, such as plantar fascia pain, bunions, and Achilles tendonitis.
What if my feet turn outwards, is this a problem?
When your feet are facing forwards, they’re in a neutral position, which is the ideal foot posture. In this position, your feet are in alignment with the rest of your body, and they can properly absorb shock and distribute weight evenly.
When your feet rotate outwards, it completely changes the alignment and biomechanics of your lower body, leading to problems such as plantar fascia pain, Achilles tendinopathy, shin splints and knee pain. It can cause imbalances in your muscles and joints, which can affect your walking and posture. This can lead to compensations in other parts of your body, such as your hips, and back which can cause further pain and dysfunction.
How can I improve my foot posture?
The first step is to identify what is going on with your feet. My Pain Free BODY online course has a section on feet that is FREE for you to complete and takes only 10 mins. Follow the link and then go to course content where you will find this free assessment.
The focus is correcting any issues that you find with specific exercises. These can also be found on the course. Additionally, orthotics, such as shoe inserts or custom-made insoles, can also help improve foot posture by providing additional support and correcting any misalignments. You should never underestimate the importance of good footwear. Wearing shoes that fit well and provide adequate support can help maintain good foot posture and prevent foot pain and dysfunction. If your feet turn outwards then exercises can help strength around the hip. Have an awareness of where your feet are and when you are standing still, brushing your teeth or queuing begin to stand with them more forwards.
Conclusion
Good foot posture is essential for maintaining proper lower limb biomechanics and function. The key is to identify any issues with your feet, my FREE foot assessment will help you do this before improving your foot posture through, exercise, orthotics, and education. By improving your foot posture you can help prevent pain and dysfunction. So what are you waiting for? To find out what’s going on at your feet head to my Pain Free BODY online course and complete the foot assessment found in the course contents. Happy feet, happy body.
Take care, Helen
Helen Manders BSc (Hons), MCSP HCPC
