You know that old song, ‘the knee bone is connected to the hip bone?’ That catchy tune has a lot of truth to it and explains what is called the biomechanical chain. For many people, simply standing or walking for more than 20 minutes means their back starts aching. This can be due to a whole host of factors, but believe it or not, your feet and ankles can be a culprit.
When we walk, our hips, knees, ankles and feet rotate in opposite directions to act as shock absorbers. In addition, our muscles provide support and cushioning to ensure that the pounding from our feet hitting the ground, dissipates throughout your legs, pelvis and spine.
Common ankle sprains, arch collapse and over pronation of the feet can lead to an over rotation at the knees and less support. Needless to say, this can change the whole mechanics of your legs. The end result is more force transmitted to your spine, which over time leads to strain and inflammation.
What you can do:
- It is important to wear supportive footwear when possible. Avoid wearing shoes with high heels when possible as this can add to your back pain. Your physical therapist will have some great tips on good shoes to wear when performing certain activities so you avoid injury and pain. This might mean getting orthotics or inserts for your shoes, depending on your arches.
- Keep your hip muscles strong. Weak hip muscles change the mechanics of your walking, causing strain to the back.
- Use supportive shoes for walking in the house, especially if you have hard floors, such as tile.
- Maintain your flexibility, especially in your hips and pelvis. Tight adductor muscles can draw your legs slightly across when walking, causing increased pressure to the inside of the knee and arches.
How can Physical Therapy help:
A physical therapist is a medical specialist in the biomechanics of the body. They study the movement of the joints, muscles and coordination. The vast majority of lower extremity pain and low back pain stems from mechanical dysfunctions. Therefore, by improving the mechanics of your body, you can easily regain strength, flexibility, function, and resolve pain.
For an analysis of your back, hips, knees and ankles, call Loudoun Sports Therapy Center TODAY at 703-450-4300. Find out how we can help you quickly relieve your pain and put the spring back in your step.
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