Written By Riccardo The Body Lab
Your feet are the foundation of every step you take, and understanding how they function is essential to improving movement efficiency and reducing pain. The foot has two critical roles: load acceptance and propulsion phase. By assessing these functions, we can identify inefficiencies and optimise movement.
I was fortunate to study under and be mentored by Gary Ward, a leader in foot biomechanics and author of What The Foot?. Gary’s teachings on restoring natural foot function and understanding the relationship between the feet and the rest of the body have shaped my approach to movement and pain relief.
The Two Key Functions of the Foot
1.Load Acceptance:
The foot absorbs forces from the ground and the body, acting as a shock absorber. Proper function ensures energy is distributed evenly, reducing stress on joints.
Why it matters: This is how the foot absorbs and distributes forces from the ground and the body, protecting your joints from excessive strain.
How it works: The foot dynamically adjusts during pronation to absorb shock and spread load evenly.
So what: Efficient load acceptance reduces the risk of pain and injuries in the knees, hips, and lower back by preventing overloading in any single area.
Research Insight: Studies show that foot pronation and supination during load acceptance are critical for shock absorption and gait efficiency (Buldt et al., 2015).
2.Propulsion Phase:
The foot uses stored energy to propel the body forward. This phase relies on the arch’s elasticity, the big toe’s function, and ankle mechanics.
Why it matters: This is how the foot absorbs and distributes forces from the ground and the body, protecting your joints from excessive strain.
How it works: The foot dynamically adjusts during pronation to absorb shock and spread load evenly.
So what: Efficient load acceptance reduces the risk of pain and injuries in the knees, hips, and lower back by preventing overloading in any single area.
Research Insight: Efficient propulsion reduces energy expenditure and prevents compensatory patterns (Kelly et al., 2015).
Learn more about walking
Scientific Support for Foot Assessments
Each of the following assessments is backed by scientific research and the principles of functional biomechanics, many of which I learned over the 10 years of learning about foot and body mechanics:
Practical Steps: Assess Your Feet
These simple movements provide valuable insight into your foot function:
1.Toe Lift: Reflects propulsion mechanics and ankle alignment.
2.Arch Mobility: Determines load distribution and arch efficiency.
3.Ankle Rotation: Assesses energy transfer between foot and leg.
4.Heel Lifts: Tests toe engagement and propulsion mechanics.
1. Toe Lift
•Purpose: Evaluates propulsion mechanics and ankle alignment.
•Research Insight: Big toe mobility directly affects the windlass mechanism, which enhances arch support during propulsion (Cheung et al., 2011).
•What to Observe:
•Uneven or restricted toe lift indicates poor propulsion mechanics.
2. Arch Mobility
•Purpose: Determines how well the arch can absorb and distribute load.
•Research Insight: Dynamic arch movement helps mitigate excessive stress on the lower limbs (McKeon et al., 2014).
•What to Observe:
•Limited arch motion can lead to overpronation or underpronation, affecting load distribution.
3. Ankle Rotation
•Purpose: Tests the ankle’s ability to transfer energy between the foot and leg.
•Research Insight: Ankle joint rotation facilitates smooth energy transfer, critical for adapting to uneven terrain (Buldt et al., 2015).
•What to Observe:
•Restrictions in ankle rotation can increase joint stress and reduce gait efficiency.
4. Heel Lifts
•Purpose: Evaluates end-stage propulsion and toe knuckle engagement.
•Research Insight: Proper heel lift mechanics improve propulsion efficiency and reduce plantar fascia strain (Rosenbaum & Becker, 1997).
•What to Observe:
•Difficulty maintaining balance or uneven toe pressure indicates poor propulsion mechanics.
Fixing Your Foot Mechanics with the Flat Feet Fix Program
The Flat Feet Fix Program at The Body Lab offers a comprehensive approach to address foot dysfunction. This program is based on scientific research and biomechanical principles to deliver lasting results.
Why – The Reason for the Program:
Flat feet and poor foot mechanics can create a chain reaction of pain and misalignment throughout the body. Traditional solutions like insoles provide temporary relief but don’t address the underlying dysfunction. The Flat Feet Fix Program focuses on retraining the foot to function properly by restoring mobility, strength, and dynamic movement.
How – The Mechanics of the Program:
The program uses a three-phase approach:
1.Mobility: Restores the foot’s natural range of motion, helping it move freely and absorb impact.
2.Strengthening: Builds muscle strength in the foot and lower leg to support the arch and improve alignment.
3.Dynamic Movement: Incorporates plyometric exercises and functional movements to train the foot for high-impact activities.
So What – The Benefits You Gain:
•Pain Relief: Reduced discomfort in the feet, knees, hips, and lower back.
•Improved Efficiency: Your gait becomes smoother and more energy-efficient.
•Long-Term Health: Prevention of future issues like plantar fasciitis or joint strain.
•Enhanced Confidence: With better foot mechanics, daily activities and physical pursuits become easier and more enjoyable.
Why This Program Works
The Flat Feet Fix Program is grounded in biomechanics and focuses on building a strong, functional foundation for your body. It doesn’t rely on temporary fixes like insoles. Instead, it provides a personalised, step-by-step system to correct dysfunction and maintain progress for years to come.
Your feet are more than just a support system—they’re the key to efficient, pain-free movement. The Flat Feet Fix Program gives you the tools to transform your feet, improve mobility, and reduce pain throughout your body.
Why wait? Book your consultation today and start your journey toward healthier, stronger feet. Your future of pain-free, confident movement begins now!
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