understanding foot & ankle pain
The wellness and proper functioning of the foot and ankle is extremely important because it is our interface between the surface underneath us and our bodies. Ankle sprains commonly go overlooked and are left to get better on its own over time. However, more and more evidence points the direction toward the body, including the neck, low back, and other parts, to be highly correlated to the proper functioning of the foot and ankle complex. Even being in a boot after an injury or surgery effects the rest of the body and can cause stiffness elsewhere. Properly rehabbing the foot and ankle sets the stage for safely navigating the world with better balance, sense, and control.
Below are some articles about the foot and ankle that you might find helpful.
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toe weakness and deformity increase the risk of falls in older people
Authors: Karen J Mickle 1, Bridget J Munro, Stephen R Lord, Hylton B Menz, Julie R Steele
Publication: Clin Biomech (Bristol) 2009 Dec;24(10):787-91. doi: 10.1016/j.clinbiomech.2009.08.011.Epub 2009 Sep 13.
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Short Summary:
Toe strength and deformities impact the risk of falling in older adults. Researchers assessed toe strength and deformities in 312 participants and tracked falls over 12 months. They found that people with weaker toe flexor strength and toe deformities, such as hallux valgus (a common big toe issue), were more likely to fall. Specifically, fallers had significantly weaker toe strength and were over twice as likely to have hallux valgus. The findings suggest that strengthening toe muscles and addressing toe deformities could help reduce fall risks in older adults.
The potential of toe flexor muscles to enhance performance
Authors: Jan-Peter Goldmann 1, Maximilian Sanno, Steffen Willwacher, Kai Heinrich, Gert-Peter Brüggemann
Publication: J Sports Sci. 2013;31(4):424-33.doi: 10.1080/02640414.2012.736627.Epub 2012 Oct 30.
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Short summary:
This study investigated how strengthening specific foot muscles (toe flexor muscles or TFM) improves movement and athletic performance. Fifteen men trained their TFM with heavy resistance exercises for seven weeks, focusing on both feet. After training, the muscles were significantly stronger, and participants performed better in activities like walking, running, and jumping. Specifically, their jumping power and distance improved due to stronger foot muscles that better transferred energy from the legs to the ground. The findings show that targeted foot muscle training can enhance athletic performance in a short time.
Effect of Chronic Ankle Sprain on Pain, Range of Motion, Proprioception, and Balance among Athletes
Authors: Ahmad H. Alghadir, Zaheen A. Iqbal, Amir Iqbal, Hashim Ahmed, Swapnil U. Ramteke
Publication: Int. J. Environ. Res. Public Health 2020, 17(15), 5318; https://doi.org/10.3390/ijerph17155318
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Short summary:
Chronic ankle sprains affect athletes' ability to move, balance, and sense joint position. Athletes with a history of ankle sprains experienced mild pain and showed significant problems with balance (both static and dynamic) and joint awareness (proprioception), despite having normal ankle flexibility. These issues may weaken the ankle's natural defenses, increasing the risk of repeat injuries and long-term instability. The study emphasizes the importance of comprehensive rehabilitation programs that include balance, strength, and neuromuscular training to restore proper joint function and prevent future injuries. Addressing these deficits early and thoroughly can improve athletic performance and reduce the risk of further harm.