From the Soles to the Spine

What your arches have in common with your vertebrae

Feet are commonly overlooked. In the grand scheme of things, usually our feet come last in the line up of health and wellness. And for those of us that place beauty and trends over comfort, well, we have an even greater disadvantage because of the way we decide to dress up our feet without a care for the long term effects. 

Maybe recently you invested in a new pair of Brooks, Asics or Hokas, and maybe this investment is just what the doctor ordered. Not only are the shoes we wear indicative of how we move throughout the day, but indeed our total body posture. The natural curve of the foot supports the curve of your spine. So, when we fail to support our feet, our feet and back may both experience pain. We could be indulging in ill-supporting sneakers or high heels, whichever the case, neither will give us the proper fit that allows for optimal posture. For example, flat or over-worn shoes lead to pronation of the feet when the arch is not provided proper cushioning. And, as many are aware, high heels put obscene amounts of pressure on the ball of the foot, shortening muscles and suffocating the toes. Your feet deserve a break!

Ever wonder why there are new running shoes equivalent to not wearing a shoe at all? Well, the brain needs to access the 200K nerve endings on the bottom of your feet in order to send and receive messages, and in order to do so, a shoe that is well built to fit your feet and allow for enough movement will enable this. However, it is all too often that we see shoes that are too structured with extra cushioning or none at all, much like a wooden box. 

If you experience pain, understand that many spine and foot related issues have one thing in common: flat feet. According to doctors, we are all born with flat feet, but how our feet are shaped start with shoes worn even at infancy. The National Library of Medicine states that 

"'Flat feet has been associated with body mass index, foot size, type of population, family history, and usage of footwear during infancy” and “Flat feet or pes planus is an abnormality characterized by excessive pronation of the foot that leads to an internal rotation of the tibia and femur, as well as an anterior pelvic tilt."

So despite all the conditions leading up to your feet in your adult life, there are remedies to help. To easily check if you have flat feet, try leaving a watermark on a floor conducive to water reflection. Do you see a separation between your heel and the ball of your foot? If not, then you likely have flat feet. Right away there are a couple of remedies to help ease your body back into correct posture. First, try replacing your shoes and/or get appropriate orthotics. Secondly, make sure to incorporate Physical Therapy or PT exercises to strengthen the muscles around the foot. And thirdly, stretching and specifically, actively stretching the achilles tendon will help alleviate pain and discomfort. In addition, I highly recommend using a tennis ball to roll out the arches of your feet after a long day of walking and/or standing.

Your feet depict the moves you will make for years to come. Why not give them appropriate TLC for a few minutes a day? As a former dancer en pointe, and showgirl in platform shoes, I understand the long lasting effects of improper footwear. There are times when my feet are angry at me, but I recognize that if I spend time caring for my feet each day, they are much more ready for action. The shoes I select for daily use are much different than what I formerly would let my feet slide into. No longer do I wear out my soles or dance in sneakers until the wiring pokes through.. Those days are long gone. Instead, I take my doctor’s recommendations and purchase something a bit pricier, and a lot healthier. Recommendations are listed below. What brand do you plan on wearing most of your day?

Asics - Kayano, GT-2000

Brooks - Adrenaline, Ariel, Beast

New Balance - 860, 990, 1260

Hoka - Bondi, Arahi, Gaviota

Altra - Provision Olympus

Saucony - Hurricane, Ride