What is the depth of the foot

Healthy feet: an expert look into the depths

Many physical complaints can be traced back to a poor posture of our feet. Knee and back problems, head and neck pain and a lot more often have their origin here.

A short anatomical excursion by Alexandra Meraner, who deals intensively with the feet and their correct posture in the field of health yoga, provides information about why our feet are so important for the entire body and its posture. After all, a foot consists of 28 bones, 31 joints, 107 (!) Ligaments and tendons and 20 own muscles! The short muscles of the foot pull in the longitudinal axis from the heel to the toes. The outside is in contact with the ground, the inside of the foot is where the arches are located. The toes are moved, the foot is cushioned while walking and running.

Yoga strengthens precisely these muscles and strengthens the arch of the foot and thus the anatomically correct alignment.

The foot and its anatomy

The Calcaneus the back of the foot is responsible for stability, the three Cuneiform bones, which connect the calcaneus to the forefoot and which Ankle row. The most important tasks of this well-coordinated community are theseCushioning of the appearance (shock absorption - sole of the foot), the holding of the balance (Stability - rear foot), the dynamic Locomotion (Roll over - forefoot) and the compensation of Bumps of the ground (mobility - metatarsus).

That ensures the appropriate mobility upper ankle (Flexion and extension with a slight twisting movement), the lower ankle (complex tilting and rotating movement, compensates for uneven floors), the Metatarsal joints (Arch structure and foot stability through spiral screwing of the forefoot and rearfoot) and the Metatarsophalangeal joints (Unroll and push off, shock absorption).

This highly sophisticated complex system is made possible by the interaction of four muscle groups supports, which ensure optimal shock absorption, the setting down, pushing off and rolling of the foot:

  • Calf muscles: is the engine for pushing off and braking
  • Shin muscles: encompasses the metatarsus like a stirrup
  • Short sole muscles: support the arch of the foot and give it elasticity, if overstretched - flat foot, if shortened - hollow foot
  • Longitudinal and transverse depth Ball muscles: supports the transverse arch of the forefoot, shock absorber function - strength for pushing off

Misalignments and muscle weakness lead to a wide variety of complaints

Incorrect posture of the leg axis can be caused by weak muscles in the corresponding holding and support muscles and of course by the weak arch of the foot. A professional gait analysis can also provide more precise information here. In many cases, strengthening, mobilizing and stretching the deep hip rotators helps to change the leg axis in a positive way. Balancing the leg muscles (abductor-adductor balance) can also help.

Bad posture of the feet can be congenital (weak connective tissue), but is usually acquired through overweight, excessive or improper load, more rarely through accidents, paralysis or rheumatism. Old injuries, torn ligaments or tendons and weak arches can also be the cause of misalignments, for example

  • Flat foot - congenital or acquired, very common. Flattened longitudinal arch (from the heel to the ball of the foot), can lead to the heel or the forefoot tipping to the outer edge, extreme: the foot lies completely flat on the floor, risk factors: constant incorrect load, loose ligaments, weak muscles, family disposition
  • Arches: Special form - the longitudinal arch of the foot only lowers under load, the preliminary stage of flat feet, the longitudinal arch is lowered, muscles and ligaments are weak
  • Hallux - The forefoot statics are disturbed. The first phalanx of the big toe slips, the long extensor tendon pulls the big toe directly, causing the first metatarsal bone to protrude on the inside.

Painful consequences of malpositions

  • Pain
  • Osteoarthritis (mainly in the small ankles)
  • resulting protective pattern in the sequence of movements
  • Signs of wear and tear and poor posture in the ankle
  • Change in the axis of rotation in the entire leg
  • Discomfort in the knees, hips, back, sometimes even up to the neck

Yoga for healthy feet

Well-developed muscles and a balanced mix of strength and flexibility in the foot and leg muscles are important for foot health.

Regular yoga practice can be for movable ankle and toe joints, one powerful and flexible foot and leg muscles, Well pronounced vaults and a healthy, anatomically correct alignment of the leg axis to care. It brings more attention to our feet and a new one Foot awareness, and over time ensures an optimal, well-distributed foot load and the optimal alignment of the entire body axis!

The most important exercises are these anatomically correct standing and walking. In addition, a lot of open air is helpful for the feet on different floors!

Feet in self-check:

  • Foot axis: do the feet buckle?
  • how are the feet next to each other?
  • Are the toes fanned out nicely?
  • Which toes can be moved individually?
  • What do the arches of the feet look like?
  • What about the rolling dynamics when walking?