With 2020 coming to an end, many of us look to replace our old work boots with shoes that have foot arch support or at least give our feet some rest over the holiday season. The following BIOKINETIX guide on the kinetic chain and proper care provides some helpful tips to keep your feet feeling good to start the new year.
It’s best to start from the ground up when looking to prevent musculoskeletal injuries. Footwear, gait, and incorporating exercise can significantly impact our risk of injury and how we feel at the end of the day. While we may not have control over every aspect of our environment, we can educate ourselves on proper footwear and care. Our feet are our (literal) foundation and serve a vital role in maintaining correct posture and positioning. Taking care of our feet and wearing the right foot shoes is a crucial and effective measure that can reduce slips, trips, and falls, regardless of the setting or season.
The kinetic chain
Our bodies link muscles, bones, and joints to produce dynamic movement and make the kinetic (or kinematic) chain. In this kinetic chain, activity at one joint creates or affects movement at another joint. This concept was developed back in 1875 by Franz Reuleaux, an engineer who viewed the body as segments connected by joints, beginning with the feet and running up the joints of the body. Each part provides either stability or mobility, supporting the surrounding areas so that each segment may function correctly.
All segments in the kinetic chain are interrelated, meaning that if one area is off, it may impact another area. A single region of dysfunction can create an impact both up and down this chain. One example is how an unstable footbed can cause low back pain. Your feet are your foundation and the base of the chain. When correctly stabilized using shoes with foot arch support, posture and gait are within a healthy range.
Understanding your footprint
The wet foot test is a fantastic ergonomic evaluation to see how our feet handle our body weight in the kinetic chain. It can also help you choose the right foot shoes for your needs. You’ll need two pieces of paper or cardboard with either a shallow bucket or dishpan of water. If you are outside, a driveway or sidewalk may suffice. From a standing position, dunk your feet into the water, then place them onto the first piece of paper or cardboard. Complete the same activity while sitting with the second piece of paper.
Wear pattern: Inner edge of the heel, midfoot, and ball of the foot.
Flat feet, or feet with a minimal arch, tend to roll or cave inward. This inward roll is known as pronation. Some degree of pronation in the kinetic chain is normal and healthy. It provides shock absorption to protect the joints of the body. When individuals have too much pronation, this can place stress on the ankle, knee, hips, and low back. Foot overpronation causes additional leg rotation, which pressures the surrounding structures.
Wear pattern: An “S” shape from the big toe to the heel.
A “normal” arch is neutral, meaning the foot does not have excessive movement medially or laterally. You have a standard amount of pronation or supination during gait, which does not cause the surrounding structures to compensate for extra motion.
Wear pattern: Outer edge of the foot and later aspect of the heel.
A high (supinated) arch rolls outward on the outside edges of the feet. With supination being the opposite of pronation in the kinetic chain, the foot becomes rigid, and there is minimal shock absorption. This rigidity puts the bony structures of the foot, ankle, and lower leg under stress. As the foot excessively supinates, imagine walking on the outside of your feet. This supination places the ankle joint in an unstable position, causing the joint to invert or roll, which may lead to sprains. It also makes finding the right foot shoes difficult.
Finding Proper Footwear for Your Arch Type
After identifying your arch type, you’ll be better prepared to select the correct shoes with foot arch support to support healthy movement patterns. The goal is for your shoes to work with you, not against you. Various shoes to rotate through reduce the likelihood of overuse of a particular muscle or joint in the kinetic chain.
It’s also crucial that the shoes you have fit securely. If your feet move or slide out of your shoes, it can cause blisters and muscular imbalances.
What to look for in formal wear:
If heels are required, a low and broad heel is ideal. The higher the heel, the more stress is placed on the toe box, midfoot, and low back. Wedge heels are a good compromise between formality and comfort. If the wedge is low enough, it won’t create too severe of an ankle-to-floor angle, and the body will not need to compensate for it through the kinetic chain.
A wide-toe box is ideal for all formal shoes rather than a pointed toe. This width will help to minimize the pressure placed on the big toe and reduce the likelihood of developing a bunion or bunionette. With the right foot shoes, you should not be able to bend or fold the sole easily. The base must be solid and offer a firm base to help support impact.
What to look for in athletic footwear:
Athletic shoes will vary depending on their purpose. For a running shoe, you must identify what kind of arch you have.
Supinated arch: The ideal shoe for a supinator is a shoe with lots of cushioning along the heel and midsole. Extra cushioning helps support the outer portion of your feet, which must work harder to generate movement during push-off in the kinetic chain.
Pronated arch: A stable running shoe with a cushion at the heel will help create a healthier movement pattern. It will limit the amount of inward roll and movement your feet endure.
Neutral arch: If you have more of a natural wear pattern without excess movement, look for shoes with foot arch support and adequate cushioning for a mix of stability and flexibility. The shoe should support your feet rather than force them into an unnatural position.
If you are engaging in weightlifting, consider swapping your running/walking shoes for a platform-style shoe. The right weightlifting foot shoes have a solid platform base with an elevated heel, which helps maintain a healthy posture when adding weight to our bodies. This style also allows for increased ankle stability and improved mobility. It also eliminates unwanted movement dispersed on surrounding anatomical structures in the kinetic chain.
What to look for in work boots:
Over an average 40-hour work week, your feet will have spent over 2,000 hours in boots. So it’s crucial to consider medical ergonomics in the workplace to protect your feet. Your work boots must fit well and support the type of arch you have. Wearing ill-fitting boots for an extended period could cause calluses, blisters, ingrown toenails, and general body aches. Depending on your work environment, steel-toed or composite-toed boots may be a requirement, adding additional weight to your shoe. Boot length and width vary greatly depending on the manufacturer, so remember to look at the size chart and consider the kinetic chain. When trying on work boots before buying, wear the thickness and style of socks you usually wear, as they can change the fit and comfort level.
Proper gait and stride patterns
Similar to our footprint and the right foot shoes for our arch types, our gait is unique. There are many moving pieces in a single step, and a healthy gait pattern requires muscles and joints to work cooperatively to accomplish a goal of movement and propulsion. Gait begins with a heel strike and ends with a terminal swing:
The feet themselves can dramatically impact a typical gait pattern. When compromised due to an injury, compensation, or improperly fitting footwear, the gait cycle can create muscle imbalances, overuse injuries, and asymmetries throughout the body and the kinetic chain. A habit many people develop when walking is failing to activate their glutes, which are forceful muscles that help to propel the body and absorb impact. The glute of the hind leg during push-off should provide the propulsive force needed to move forward. Also, consider arm swing. Limiting the arm swing due to carrying load limits the amount of torque and rotation the body can generate. This limitation means the lower body has to work harder to create movement.
Habits for healthy feet
Our feet carry us through long days, yet we often overlook their upkeep and maintenance. Besides wearing shoes with foot arch support and considering the kinetic chain, here are a few things you can do to maintain proper foot health all year round:
Make a habit of washing your feet daily with mild soap and warm water to help decrease bacteria and sweat buildup. Make sure to dry your feet afterward to prevent fungal infections.
The skin on the heels and sides of your feet is thick and often tough-feeling. Exfoliating these areas will decrease the chances of developing corns and calluses. These issues often develop in pressure areas due to not wearing the right foot shoes.
Moisturize your feet, especially in the winter, when the skin on the feet tends to dry and crack. Cocoa butter and coconut oil are effective (and affordable) moisturizers, and socks can be worn at night to bed to help retain the moisture longer.
The best time to cut your toenails is after a warm shower when the nails are softer. Trim with toenail clippers and only trim straight across to prevent ingrown nails from developing.
The feet have many sweat glands, which can lead to smelly, wet, dirty feet through the kinetic chain. The right socks can help control excess moisture. Avoid socks made with synthetic materials since they tend to trap moisture. Choose cotton socks instead to let your feet breathe.
Keep spare socks on hand for hot days or wet tasks. If you frequently sweat, you can also sprinkle talcum powder inside your shoes at the beginning of your day to reduce moisture.
Exercises for arch and general foot health
Toe Splay: Helps to control toe muscles
Sit in a chair with your feet placed flat on the ground. Spread your toes apart as far as they can go. Hold that position for 5 seconds and then slowly release. Once this becomes easy, you can challenge the kinetic chain and add resistance using a rubber band.
Toe Curl: Improves overall strength of feet and toe flexors
Sit in a chair with both feet flat on the ground. If you can, use hardwood, tile, or laminate floors. Place a towel under one foot. Flex the toes and try to scrunch the towel inwards. Keep scrunching until the towel is as crumpled as you can get it.
Marble Pick-Up: Improves strength of intrinsic foot musculature
Sit in a chair with your feet placed flat on the floor. Spread marbles out around the area of your feet. If you do not have marbles, crumple up pieces of a paper towel or napkin. Pick up each marble/piece one at a time and transfer them into a cup. Continue until all are in the cup.
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Now that you know how to pick the right foot shoes, you can keep your feet healthy. Buy shoes with foot arch support to improve your posture and stay comfortable.
Contact us to learn more about the kinetic chain and tailoring injury prevention education strategies to your workforce. Watch our occupational injury prevention health videos and follow us on social media for daily education, news, and updates.
