Foot arches

A plantar arch is an arch that serves to cushion the force of impact of the foot when moving.

The arches of the foot

The arches of the foot are the anatomical structures that form the concave part of the sole of the foot. They play a crucial role in body weight distribution, shock absorption, and foot stability. The arches of the foot are made up of three main ones:

1. Medial (or internal longitudinal) arch: This is the main arch of the foot, located from the heel to the base of the big toe. It is made up of the calcaneus, talus, navicular, three cuneiforms and the first three metatarsals. This arch is often more pronounced than the lateral arch.
2. Lateral (or external longitudinal) arch: This arch extends from the heel to the base of the little toe. It is formed by the calcaneus, the cuboid and the last two metatarsals. It is generally lower than the medial arch.
3. Transverse arch: This is the arch that runs transversely across the anterior (front) part of the foot, connecting the cuneiforms to the bases of the metatarsals. It plays a role in weight distribution and flexibility of the foot when walking and running.

What is the main role of the arches of the foot?

The primary role of the arches of the foot is to provide a stable structure while allowing some flexibility needed for shock absorption during walking, running, and other physical activities. These arches contribute to the distribution of body weight, cushioning of impacts, and stability of the foot. Working together, the arches of the foot provide a strong foundation that allows the foot to adapt to different surfaces and pressures, while maintaining the balance between stability and flexibility. The arches of the foot are essential to ensure optimal functioning of the foot during daily activities.

How the arches of the foot are interconnected.

The arches of the foot are interconnected by a complex network of ligaments, muscles, tendons and fascia. This complex structure allows the arches to work together in a coordinated manner to provide support, flexibility and adaptation to different movements and activities. Here is how these elements interact to maintain the integrity of the arches of the foot:

1. Ligaments: Ligaments are fibrous tissues that connect bones together. In the foot, several ligaments support the arches by connecting and strengthening them. The plantar ligaments, including the long plantar ligament and the short plantar ligament, help maintain the medial arch.
2. Intrinsic Foot Muscles: These small muscles located entirely within the foot play a vital role in supporting the arches. Intrinsic muscles are responsible for fine control of foot movements and stabilization during walking.
3. Tendons: Tendons connect muscles to bones and help transmit muscle force. The tendons of the intrinsic and extrinsic muscles of the foot help support the arches by stabilizing the bones of the foot.
4. Plantar fascia: The plantar fascia is a thick band of connective tissue that extends from the heel bone to the base of the toes, forming a sort of “arch” under the foot. It helps hold the longitudinal and transverse arch in place, providing some elasticity and helping to absorb shock.
5. Extrinsic Foot Muscles: Muscles that attach to the bones of the foot but have their points of origin higher up the leg are called extrinsic foot muscles. They play a role in the overall movement of the foot and can influence the shape of the arches.

During walking and other activities, these elements work together in a coordinated manner to allow the foot to adapt to varying surfaces and different pressures. A proper balance between stability and flexibility is essential to ensure optimal functioning of the arches of the foot. Imbalances, muscle weakness, injuries or structural problems can disrupt this harmony and lead to conditions such as flat feet, cavus feet or other foot disorders. If problems arise, it is recommended to consult a healthcare professional specializing in feet, such as a podiatrist, for an accurate diagnosis and treatment advice.

Biomechanics of the longitudinal arches and transverse arch during walking

The biomechanics of the longitudinal arches and transverse arch during walking is a complex process that involves precise coordination of muscles, ligaments, tendons, fascia, and joints. Here is how the biomechanics of the arches of the foot occur when walking:

Longitudinal arches

1. Beginning of walking: When the foot touches the ground, the medial (inner longitudinal) arch flexes slightly, allowing the foot to adapt to the surface.
2. Stability: Ligaments, particularly the long plantar ligament, help to keep the medial arch in a stable position while absorbing shock.
3. Weight Transition: During the heel contact phase, body weight is transferred from the back to the front of the foot. This stimulates toe flexion and transverse arch deformation.
4. Thrust: When the foot pushes against the ground to propel the body forward, the calf and foot muscles contract, providing necessary force to support the longitudinal arches.

Arche Transverse

1. Deformation: When the foot rolls from back to front while walking, the transverse arch undergoes a natural deformation. The heads of the metatarsals, located at the base of the toes, flex to accommodate the surface.
2. Plantar Fascia Elasticity: The plantar fascia, a thick band of connective tissue under the foot, tenses and relaxes to help support the transverse arch while absorbing impact energy.
3. Weight Distribution: The transverse arch contributes to the uniform distribution of body weight across the plantar surface during the propulsion phase.
4. Preparation for the next phase: Before lifting the foot from the ground to begin a new stride, the transverse arch must deform slightly to allow the toe to leave the ground smoothly.

Possible consequences of a weakening of the medial longitudinal arch

1. Excessive Pronation: Weakening of the medial longitudinal arch can lead to excessive pronation of the foot, i.e. an inward movement. This can change the way the foot absorbs shock when walking or running.
2. Pain: Excessive pronation can cause pain in the foot, ankle, knee, or even hip. Disorders such as plantar fasciitis, Achilles tendinitis, and other musculoskeletal problems can occur.
3. Instability: Weakening the arch can make the foot less stable, increasing the risk of injury, especially during physical activities.
4. Foot deformity: In some cases, chronic weakening of the medial longitudinal arch may contribute to the development of foot deformities, such as flat foot valgus.
5. Muscle fatigue: The muscles in the foot and leg may have to work harder to compensate for the weakened arch, leading to increased muscle fatigue.

What can influence the biomechanics of the foot

Foot biomechanics are influenced by several factors, and these factors can impact how the foot functions when walking, running, or other activities. Here are some of the main factors that influence foot biomechanics:

1. Anatomy of the foot: The bone structure, ligaments, tendons and muscles of the foot play a crucial role in its biomechanics. Individual anatomical variations can influence how the foot absorbs shock and moves.
2. Foot type: There are generally three types of foot based on the plantar arch: flat foot, neutral foot and hollow foot. Each of these foot types can have implications for biomechanics and load distribution during walking.
3. Muscles and tendons: The strength, flexibility and balance of the muscles and tendons of the foot influence biomechanics. Weak or tight muscles can contribute to problems such as excessive pronation or inversion of the foot.
4. Shoes: The type of shoes one wears can have a significant impact on the biomechanics of the foot. Inadequate shoes in terms of support, cushioning or stability can lead to problems.
5. Physical activity: Repetitive movements or specific stresses imposed on the foot during certain physical activities can influence biomechanics. For example, runners may have different biomechanical needs than those who play pivoting sports like basketball.
6. Age: Age-related changes, such as loss of muscle mass, decreased flexibility, and changes in bone density, can also affect the biomechanics of the foot.
7. Conditions and Injuries: Conditions such as arthritis, fractures, sprains and other injuries can alter the biomechanics of the foot. People with certain medical conditions, such as diabetes, may also experience changes in the biomechanics of the foot.
8. General body posture: The biomechanics of the foot are interconnected with the general posture of the body. Postural imbalances can influence how the foot behaves during walking or other activities.

Role of the lateral longitudinal arch in foot biomechanics

The lateral longitudinal arch, a crucial anatomical component of the foot, refers to the arch that extends from the heel to the outer part of the foot. In opposition to the medial longitudinal arch, which extends from the heel to the inner part, the lateral longitudinal arch is positioned from the heel towards the outer part.

Maintaining these arches is fundamentally important for the normal biomechanics of the foot. They play an essential role in the balanced distribution of body weight, provide optimal shock absorption during walking and contribute to the overall stability of the foot. These arches, working in tandem with other structures in the foot, provide a solid foundation for daily activities.

Alterations or weakening of the lateral longitudinal arch can have consequences on the health of the foot. These changes can lead to posture problems, cause foot pain and cause mobility difficulties. It is crucial to recognize the importance of these arches in maintaining proper biomechanics and preventing possible orthopedic problems.

Potential consequences of somatic dysfunctions of the transverse arch

The transverse arch, a key anatomical structure, shapes the arch of the anterior region of the foot as a result of the transverse arrangement of the metatarsal bones between the tarsus and phalanges, thereby contributing to the formation of the forefoot.

This configuration, combined with the medial and lateral longitudinal arches, plays an essential role in the biomechanics of the foot. Together, these arches ensure balanced body weight distribution, provide effective shock absorption when walking and maintain overall stability of the foot.

The transverse arch, in particular, is involved in creating the forefoot, playing a major role in transverse movements and adjustments necessary during walking and other daily activities. It works in concert with the longitudinal arches to provide a strong, adaptive foundation.

Any alteration or problem related to these arches can have repercussions on the biomechanics of the foot. Changes in posture, changes in gait, and the development of pain or discomfort in the foot can result from problems affecting the transverse arch or other arches of the foot.

Recognizing the importance of these anatomical structures is essential to understanding the overall health and function of the foot. In the event of persistent symptoms, pain or discomfort in the foot, consulting a health professional, such as a podiatrist, can allow an accurate assessment and appropriate recommendations to preserve the mobility and well-being of the foot .

3 Somatic dysfunctions of the transverse arch:
Cuboid: the medial border slides towards the plantar surface.
Navicular: the lateral edge slides towards the plantar surface.
Cuneiform: Usually caused by the second cuneiform sliding downward toward the plantar surface.

Normal arch variations

The arches of the foot have normal variations in shape and height from person to person. These differences are often considered normal physiological variations. Here is a study on these variations:

1. Flat feet:
   • Some individuals have flat feet, characterized by a decrease or collapse of the medial longitudinal arch. This can be hereditary or a result of muscle and ligament development. In many cases, flat feet are considered normal and do not cause major problems.
2. Hollow feet:
   • Conversely, other individuals have pes cavus, where the medial longitudinal arch is accentuated. This variation may also be normal, although in some cases excessively hollow feet may be associated with excessive pronation.
3. Pronation et supination :
   • Pronation (inward rotation) and supination (outward rotation) are natural movements of the foot during walking. Variations in these movements can be considered normal as long as they do not cause pain or functional problems.
4. Height of the transverse arches:
   • Cross arches can also vary in height from person to person. Some people have higher transverse arches, which can be considered normal as long as it does not disrupt the balanced distribution of body weight.
5. Genetic and ethnic factors:
   • Normal arch variations can be influenced by genetic and ethnic factors. Certain ethnic groups may have specific trends in arch shapes and heights.
6. Adaptation to physical activities:
   • The arches of the foot can vary depending on physical activities. For example, athletes may develop more pronounced arches in response to the specific demands of their sport.
7. Importance of stability and flexibility:
   • Normal arch variations should be considered in the context of the overall stability and flexibility of the foot. As long as the foot functions stably and can adapt to different surfaces, these variations can be considered normal.
8. Monitoring symptoms:
   • Although normal variations exist, it is important to monitor for any associated symptoms, such as pain, excessive fatigue, or mobility difficulties. Persistent problems may require professional evaluation.

In summary, normal variations in the arches of the foot are common and considered physiological. These differences are part of the normal anatomical diversity among individuals. However, careful attention to symptoms and professional evaluation for persistent problems is always recommended to ensure optimal foot health.

Plantar orthoses

Foot orthotics are medical devices designed to support, correct and relieve various problems related to the arches of the foot. Their use can have a significant impact on biomechanics, both in the treatment and prevention of various conditions. Here is a detailed explanation:

1. Dealing with existing issues:
   • Correction of Imbalances : Foot orthotics can be used to correct biomechanical imbalances, such as excessive pronation or supination, by providing additional support to the medial arch or adjusting the angle of the foot.
   • Pain relief : For people suffering from conditions such as plantar fasciitis, orthotics can redistribute pressure on the foot, relieving painful areas and promoting healing.
   • Prevention of progression of disorders: Orthotics can also prevent the progression of disorders such as flat feet or pes cavus by providing structural support that minimizes stress on ligaments, muscles and bones.
2. Prevention of future problems:
   • Reduced risk of injuries : By maintaining good biomechanics, orthotics can help reduce the risk of injuries related to poor weight distribution or abnormal foot movements while walking or running.
3. Improved stability : Foot orthotics can improve the stability of the foot, which is particularly beneficial for people engaged in physical activities requiring precise balance and coordination.
4. Impact on biomechanics:
   • Restoring alignment : Orthotics can help restore proper alignment to the foot, correcting normal variations in arches or compensating for structural imbalances.
   • Improved weight distribution : By providing suitable support, orthotics contribute to an even distribution of body weight across the plantar surface, thereby reducing excessive pressure on certain areas of the foot.
   • Gait Optimization : Foot orthotics can optimize gait by promoting a proper sequence of movements, which is especially important for those with walking problems or stride disorders.
5. Personalization:
   • Adaptation to individual needs : Foot orthotics can be personalized to meet the specific needs of each individual. A professional assessment helps determine the most appropriate type of orthotics based on arch variations and individual biomechanical characteristics.

Adaptation of arches with age

The adaptation of the arches of the foot with age is a complex process that can have implications for the overall biomechanics of the body. Arches of the foot refer to the curves formed by the bones and connective tissues that support the arch of the foot. These arches are often classified into three main categories: the medial (inner) arch, the transverse arch, and the lateral (outer) arch.

1. Medial arch:
   • Youth: Arches of the foot may be more pronounced in young people. The medial arch can be well defined, providing structural support and absorbing shock while walking or running.
   • With age: Some individuals may notice a decrease in the height of the medial arch. This may be due to loss of muscle tone, connective tissue degeneration, or other factors related to aging.
2. Transverse arch:
   • Youth: The transverse arch helps maintain stability of the foot by supporting the anterior portion of the arch.
   • With age: Changes in bone structure and decreased elasticity of ligaments can influence the transverse arch of the foot, sometimes leading to an increase in foot width.
3. Lateral arch:
   • Youth: This arch, less known than the others, plays a role in the lateral stability of the foot.
   • With age: Changes in the distribution of pressure across the foot can affect the lateral arch, although this is not as studied as other arches.

Influences on biomechanics:

1. Balance and stability: Changes in the arches can affect balance, stability and posture during walking and other daily activities.
2. Pressure distribution: Changes in the arches can influence how body weight is distributed across the foot, which can have implications for the pressure placed on different parts of the foot.
3. Pain and discomfort: Changes to the arches can contribute to the development of problems such as plantar fasciitis, metatarsalgia, and other conditions that can cause pain and discomfort.
4. Changes in Gait: Variations in arches can cause adaptations in gait, potentially leading to biomechanical compensations that affect other parts of the body.

To understand these changes, biomechanical studies, gait analyzes and medical evaluations may be necessary. Proper care, such as muscle-strengthening exercises, orthotics, or suitable shoes, may be recommended to lessen the harmful effects of age-related changes on the arches of the foot.

Treatments for foot problems

Foot problems such as plantar fasciitis, flat feet, and cavus feet can cause various discomforts and pains. Here is an overview of the treatment options available for each of these conditions:

1. Plantar Fasciitis :
   • Stretches and exercises: Stretching exercises for the plantar fascia and calf muscles can help relieve tension.
   • Foot orthotics: Orthotic insoles or shoes with good arch support can reduce pressure on the plantar fascia.
   • Ice and Rest: Applying ice and giving the foot rest can help reduce inflammation.
2. Flat feet:
   • Foot orthotics: Custom orthotic insoles can help support the arch of the foot.
   • Strengthening exercises: Strengthening the muscles of the foot and ankle can improve stability.
   • Appropriate Footwear: Wearing shoes with good arch support and heel support can be beneficial.
3. Hollow feet:
   • Foot orthotics: Insoles designed to support the arch of the foot can help redistribute pressure.
   • Stretching exercises: Regular stretching can help relieve tension on the arch muscles.
   • Appropriate footwear: Opt for shoes that provide good arch support and adequate cushioning.

In addition to these specific treatments, it is often recommended to maintain a healthy body weight, avoid activities that worsen symptoms, and consult a healthcare professional for an accurate diagnosis. In some cases, physical therapy or other medical interventions may be recommended to treat these foot problems. It is always essential to consult a healthcare professional for advice tailored to your specific situation.

Biomechanics of arches in sports activities

The biomechanics of the arches of the foot play a crucial role in athletic performance and can influence injury risk. The arches of the foot are made up of three main structures: the medial (inner) longitudinal arch, the lateral (outer) longitudinal arch, and the transverse arch. Variation in arch biomechanics can be observed in different sporting activities, which may have implications for performance and injury prevention.

1. Running:
   • Pronation and supination: Pronation (inward rotation) and supination (outward rotation) of the foot are natural movements during running. Runners with excessive pronation may benefit from shoes with good arch support to stabilize the foot. Runners with excessive supination may require shoes with better cushioning.
2. Basketball and jumping sports:
   • Impact and cushioning: Jumping and pivoting sports, like basketball, put significant stress on the feet. Players may need shoes that provide arch support as well as sufficient cushioning to absorb shock when jumping and landing.
3. Football :
   • Lateral Stability: Frequent lateral movements in football require increased arch stability to prevent sprains and foot rotation injuries. Football shoes with good midfoot support may be recommended.
4. Cross-country and trail running:
   • Adaptability to terrain: Cross-country and trail runners may be confronted with varied surfaces. Shoes should provide arch support suitable for different terrains while allowing flexibility to adapt to changes in the ground.
5. Team sports :
   • Variability of movements: In team sports such as soccer, rugby or hockey, where movements are varied, adaptive arch biomechanics is crucial. Sports shoes must support different actions, from sprinting to changing direction.

It is important to note that the biomechanics of the arches can vary from person to person, and an individual assessment may be necessary to determine the appropriate type of shoes or orthotics. An imbalance or instability in the arches can lead to overuse of certain muscles, increasing the risk of injury. A consultation with a healthcare professional, such as a podiatrist or physical therapist, can provide personalized recommendations to optimize arch biomechanics and reduce the risk of sports-related injuries.

Influence of shoes on biomechanics

Shoe choice plays a crucial role in influencing the biomechanics of the foot, impacting support, cushioning and stability. Here is an in-depth discussion on these aspects:

1. Support :
   • Supportive shoes help maintain the integrity of the arches of the foot. Proper support, especially in the medial arch, can help prevent sagging of the arches, thereby reducing the risk of disorders such as flat foot. People with excessive pronation (inward rotation) may benefit from shoes with reinforced support on the inside to correct this tendency.
2. Cushioning:
   • Shoe cushioning is essential to soften the impact when walking or running. Shoes with adequate cushioning absorb shock generated by the pressure placed on the foot during each stride. This is particularly important for the prevention of conditions such as plantar fasciitis and to minimize stress on the joints, ligaments and muscles of the foot.
3. Stability:
   • The stability offered by shoes is crucial for maintaining foot balance during physical activities. Stable shoes reduce the risk of twisting or unwanted foot movement, helping to avoid sprains and injuries. Some shoe models incorporate stability features, such as lateral reinforcements or a sole designed to reduce pronation.
4. Type of shoes for different activities:
   • Specific physical activities may require different characteristics in shoe selection. For example, running shoes should have superior cushioning, while hiking shoes may require additional support for uneven terrain. The right shoes for each activity help maintain proper biomechanics.
5. Analysis of the process and professional advice:
   • A gait analysis performed by a healthcare professional, such as a podiatrist or shoe specialist, can provide crucial information for choosing shoes suited to individual biomechanics. Personalized advice can help identify specific support, cushioning and stability needs.
6. Changing shoes over time:
   • Shoes have a limited lifespan in terms of maintaining support and cushioning characteristics. It is recommended to replace sports shoes regularly to ensure optimal maintenance of the biomechanics of the foot.

Exercises to strengthen the feet

Strengthening the intrinsic and extrinsic muscles of the foot is essential to maintaining arch health and promoting optimal biomechanics. Here are some specific exercises to strengthen these muscles:

1. Toe elevation:
   • Sit or stand.
   • Gently lift your toes off the floor while keeping your heel on the floor.
   • Hold the position for a few seconds, then rest your toes.
   • Perform 2 to 3 sets of 10 to 15 repetitions.
2. Picking up objects with toes:
   • Place small objects (like pencils) on the floor.
   • Use your toes to pick up objects one by one and drop them into a container.
   • Repeat the process for 5 to 10 minutes.
3. Toe stretch:
   • Sitting or standing, cross one leg over the other.
   • Gently grasp your toes with the opposite hand and stretch them back.
   • Hold the position for 15 to 30 seconds.
   • Alternate with the other foot.
4. Inversion and eversion with an elastic band:
   • Tie an elastic band around both feet, just above the ankles.
   • In a seated position, spread your feet away from each other (eversion) and bring them together (inversion).
   • Repeat this movement for 2 to 3 sets of 15 repetitions.
5. Arch lift:
   • Standing, raise yourself on your tiptoes as high as possible.
   • Hold the position for a few seconds, then slowly lower back down.
   • Perform 3 sets of 15 repetitions.
6. Marking letters with your feet:
   • Sit down and use your big toe to draw letters of the alphabet in the air.
   • Perform this activity for both feet, making sure to use the full range of motion.
7. Roller underfoot:
   • Place a tennis ball or massage roller under the foot.
   • Roll the ball under your foot while applying moderate pressure.
   • Focus on tense and painful areas.
   • Do this for 5 to 10 minutes per foot.
8. Toe spreaders:
   • Use silicone toe spacers to strengthen the muscles between the toes.
   • Wear them for a few minutes each day to improve intrinsic strength.

Advice :

• Perform these exercises regularly to gradually strengthen the foot muscles.
• Consult a healthcare professional, such as a physiotherapist or podiatrist, for advice specific to your condition.
• Be gradual and respect your limits, especially if you have pre-existing foot problems.

Frequently asked questions

• What is foot pronation and supination?
  • Answer: Pronation is the natural inward movement of the foot when walking or running. Supination is the outward movement. A proper balance between pronation and supination is essential for healthy biomechanics.
• What are the types of foot arches?
  • Answer: The main types of foot arches are normal, flat (flat feet) and high arches (cavus feet). Each of these types can have implications for the biomechanics of the foot.
• How do I know if I have flat feet or cavus feet?
  • Answer: A healthcare professional, such as a podiatrist, can assess the structure of your feet. Wet footprints on a flat surface can also give clues to the height of the arch of the foot.
• What shoes are recommended for flat feet or hollow feet?
  • Answer: For flat feet, shoes with good arch support are recommended. For cavus feet, shoes with good cushioning and extra support may be necessary.
• Are orthotic insoles recommended for arch problems?
  • Answer: Yes, custom orthotic insoles may be recommended to provide specific arch support and help correct biomechanical issues.
• How do arch biomechanics affect running?
  • Answer: Arch biomechanics can influence foot pronation during running. Shoes that fit your foot type can help prevent running-related injuries, like plantar fasciitis.
• Can exercise improve the health of the arches of the foot?
  • Answer: Yes, specific strengthening and stretching exercises can help improve the stability and overall health of the arches of the foot.
• When should I see a healthcare professional for arch problems?
  • Answer: If you experience persistent pain, instability, or mobility issues related to your arches, it is recommended that you see a healthcare professional, such as a podiatrist, for a thorough evaluation.

Conclusion

In conclusion, the arch, a fundamental structure of the foot, plays a vital role in cushioning the force of impact during movement. The complex architecture of the foot is characterized by three main arches, namely the medial longitudinal arch, the lateral longitudinal arch and the transverse arch. These structures interact harmoniously to ensure the stability, mobility and resilience of the foot on a daily basis.

The medial longitudinal arch, formed by the tarsal bones and extending from the heel to the base of the toes on the medial side, provides significant support to prevent the foot from collapsing inward during walking. Likewise, the lateral longitudinal arch, located from the heel to the base of the toes on the outer side, contributes crucially to overall stability, especially during rotational and tilting movements.

In combination with the transverse arch, these structures provide uniform weight distribution, effective shock absorption and adaptability to different surfaces. Supported by a complex network of muscles, ligaments and tendons, these arches guarantee optimal biomechanics of the foot.

The dynamic interaction between the medial longitudinal arch, lateral longitudinal arch, and transverse arch is crucial to the health and function of the foot. Any imbalance in these structures can disrupt the biomechanics of the foot, highlighting the importance of maintaining stability and flexibility for optimal everyday mobility.