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Foot Arch Mechanics and Exercises
Jul 25, 2024
Foot Arch Mechanics and Exercises
Overview
Discussion on the importance of the foot arch, particularly the transverse arch.
Problems caused by improper arch setup include uneven weight distribution, collapsed ankles, and joint stress.
Importance of proper arch setup for efficient load management, quick movement, and injury prevention.
Key Points
Transverse Arch and Weight Distribution
The transverse arch should set up to distribute weight evenly between the first and fifth metatarsal.
Poor arch setup leads to bearing weight on toes or middle of the arch, which can cause structures to collapse.
Proper arch setup is essential for ankle stability and efficient movement.
Individual Case Study
Importance of recognizing different foot structures and needs.
Adjustments made for a client with rotated fifth metatarsal bone and long toes.
Use of a gap or block to help maintain the transverse arch during exercises.
Exercises for Arch Setup
Fifth Metatarsal Pin and Roll:
Pin fifth metatarsal and roll foot towards the first, ensuring toes reach long.
Transverse Arch Squeeze:
Use foot muscles to squeeze the inside and outside of the foot together, maintaining pressure down into the butresses.
Load Shifting:
Shift weight over the transverse arch without sinking the three middle toes.
Using Chains or Towels:
Draping over the foot to help sense and maintain the arch setup.
Importance of Muscle Engagement
Orthotics may support the arch but don't teach muscles to maintain it.
Exercises should encourage muscle engagement for maintaining the arch.
Practical Applications
Adjusting Based on Equipment Availability
Using foam blocks, dumbbells, or driftwood to maintain different foot setups.
Exercise Recommendations
Single Leg Weight Bearing:
Begin by pinning the fifth metatarsal and rolling to the first, then loading the leg.
Arch Maintaining Under Load:
Ensure arch maintains during weight shifts and load-bearing exercises.
Using Chains/Towels for Feedback:
Helps teach the arch setup and maintain muscle engagement.
Specific Client Examples and Adjustments
Using Dumbbells:
Preferred firmness for maintaining the arch in specific clients.
Adjusting Weight and Pressure:
Importance of foot muscle engagement and structural support.
Creative Adjustments:
Using different tools and strategies like driftwood platforms for custom exercises.
Final Remarks
Notice individual differences and personalized adjustments in exercise.
Encourage shared systemwide muscle engagement for overall coordination and efficiency.
Exercises aim to naturally replicate real-world movements and stressors.
Additional Notes
Feedback Mechanisms:
Using tactile feedback (e.g., chains/towels) to teach arch setup.
Re-Evaluation and Adjustment:
Continually assess and adjust exercises based on feedback and performance.
Important Reminders
No single exercise suits everyone; adapt based on individual needs.
Ensure exercises replicate natural functional movements for better real-life application.
Questions and Practice
Open for any questions and observations about individual feet and exercises.
Practice different setup and load-bearing exercises as discussed, using available tools and methods.
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