Active foot

When we start to go to the gym (or doing any other sport) we care about improving health. After some time, the more ambitious realise that healthy exercise is more than “going on the treadmill and jogging” or “throw a barbell on the back and do some squats.” They pay attention to the condition of the knees, spine, maybe some more exercises strengthening the shoulder joint.

And have you ever focused on the foot?

Do you know how important the foot position plays during exercise? The foot supports our entire body. Everything rests on it. When problems appear with it, it can be expected that over time it can affect the rest of our body – the knee or the hip joint.

The most common defects are: flat foot and flat-crooked foot.

In the flat foot, the natural arch from the medial side is almost or completely abolished.

With valgus of the foot, the heel twists outwards and rests on the ground with the medial edge. This is often accompanied by valgus of the knees.

The correct foot has a delicate arch from the medial side. It rests on the calcaneus, I and V metatarsal bones. The heel seen from the back is an extension of the shin and is almost perpendicular to the ground.

With foot defects, it is worth investing in proper insoles, which will significantly contribute to higher comfort not only of exercise, but also functioning in everyday life. Probably people with the problem of flat feet know this pain in the feet after long walks in flat shoes …

So what about this foot during weight training?

When it comes to doing exercises such as squats or lunges, misalignment can affect many aspects. The depth of the squat, knees coming in or unstable knee work can lead to overload in the joints. That said, it doesn’t disqualify you from weightlifting.

One way to eliminate this problem is to remember about the active foot. You may have come across this term before, but do you know what it means? Active foot ensures stability of all leg joints during exercise. When you put your foot on the ground, imagine that you want your foot to rest on the calcaneus and on the first and fifth metatarsal bones. Additionally, imagine that you want to screw it firmly into the ground outside, as if you wanted to tear a piece of paper under your feet. Thanks to this, you get a stable foot position and your knees will walk nicely outside.

A common question is whether the feet can be turned outside and how much?

Yes. They can be rotated, but you must remember that the more they are rotated, the harder it will be for you to maintain the right tension in the entire lower limb and get the right moment of strength, and thus – the problem with ensuring the safety of your ligaments in your knee. Of course, this is influenced by many factors, such as your mobility, sport and whether you do it professionally or amateur.

To sum up – take an interest in your foot during exercises, because it is all that rests on it. If you also have any other bone defect – take an interest in it! Earlier than later. Sometimes one visit to a physiotherapist and a few simple exercises are enough.