So I call the feet our foundation. If our foundation is not strong, the structures above will also become compromised.

The Plantar Fascia is a broad, dense, rigid tissue that runs along the underside of the foot, which assist the arches of the feet with their shape. Stress is placed on the plantar fascia from forces placed on the body above and reaction forces from the ground below. If the plantar fascia collapses to the midline (over-pronation) it will influence the performance of any weight loading exercises like walking, running, squatting and even standing

So when the foot over-pronates, it cause what we call Medial Displacement on the knee, which means the tibia and femur rotate internally, which can lead to tracking problems of the patella, and then the calcaneus (heel bone) will Evert (fall towards the midline). This also then refers up to our hip through the top of the femur and causes the femur not to sit correctly in the acetabulum (hip socket).

All of the above results in our calve muscles being pulled out of alignments via the Achilles tendon and they start to lack flexibility, which results in poor dorsal flexion.

Dorsal flexion is so important as we age, because when the lack the ability to dorsi flex, we increase the chances of tripping.

What can we do about it?? Lets start again at the foot and release the plantar fascia by rolling a ball on the underside of the foot and then start to look at releasing our calve muscles as these will become tight and less flexible with over-pronation.

Just by doing this simple release, we will also start to improve the health of your back. But that’s for another Blog day!