Do you have hip, knee, or back aches that just won’t quit? While you might be tempted to blame those pangs on aging, a difficult workout, or slouching over your computer for too long, the real culprit might be under your nose — or rather, under your feet.
Foot issues like high arches or flat feet can throw your whole body out of alignment, forcing joints and muscles in the back and legs to overcompensate. This can lead to pain that can start at the base of your body and creep all the way up to your spine, or even higher.
Whether you’re just beginning to feel the first tingling of ankle discomfort or you’ve dealt with chronic back problems for years, the key to lasting relief is to stop treating pain where it shows up, and instead address the “sole” of the matter: your feet. That’s why we asked Pamela Mehta, MD, a board-certified orthopedic surgeon and Chief Medical Officer of The Good Feet Store, to give us the best steps to get us to our best steps.
How do feet play a role in hip, knee, and back pain?
The foot bone’s connected to the leg bone, the leg bone’s connected to the knee bone: That might be a very old song — and a slight oversimplification — but it does address an interesting point. Dr. Mehta says the interconnectedness of our ligaments and bones is ultimately the reason why a foot issue can cause problems elsewhere. “Your feet support the weight of your entire body, so they’re the start of a kinetic chain of upward motion,” she says. “If a patient tells me they’re feeling pain anywhere in their lower body, the first thing I’ll do is to see what’s going on with their feet.”
What are some common health problems that originate in the foot?
There are some issues stemming from foot alignment that you’re probably already aware of, like plantar fasciitis or bunions. But there are a host of other maladies that you might not know can actually begin due to problems in your feet:
Patellofemoral pain syndrome (Runner’s Knee)
This is generalized discomfort in the front of the knee, where the kneecap connects to the femur. Despite the name, it’s not specific to runners, and can be caused when misalignment makes kneecaps track improperly, leading to soreness during or after any high-impact activity.
Shin splints
You might’ve experienced these in the past, especially after starting a new exercise routine. According to Dr. Mehta, “Shin splints can happen when your shins or calves take on additional pressure to overcompensate when your feet aren’t positioned properly.”
Sciatica
This is an inflammation of the sciatic nerve in the lower back. “When your feet aren’t positioned properly and your posture is incorrect,” says Dr. Mehta, “it can exacerbate sciatica symptoms, leading to shooting pain down the leg, which is one of the most recognizable symptoms of the condition.”
Osteoarthritis
A chronic joint disease that causes irritation due to the breakdown of cartilage, osteoarthritis and its symptoms (such as inflammation) can worsen if feet are misaligned and uneven stress is put on the knee joints.
General fatigue
Foot misalignment can cause weariness in the lower body, especially among people who spend a lot of time on their feet, like teachers or nurses. “If you can’t point to a sharp or specific pain but just have an overall feeling of fatigue or discomfort, your feet could be the problem,” says Dr. Mehta.
Why does this type of pain seem to worsen with age?
While you may love your hardwood or tile floors, they’re partially to blame here. “Humans weren’t designed to walk on hard surfaces every day,” explains Dr. Mehta. “When you don’t have good support under your feet, your ligaments, bones, and muscles will weaken from the wear and tear of that stress. The first thing I tell any patient is that walking around barefoot isn’t healthy. Even at home, you should always wear something that supports your arches.”
How can I tell if my knee or back aches are being caused by my feet?
An easy way to do this, says Dr. Mehta, is to check out your footwear. “When you look at the backs and bottoms of your shoes, you’ll see that they wear down in different areas,” she explains. “Ideally, the wear should be consistent across your heel and foot, with slight scuffing on the outer heel and ball of the foot. But if most of the scuff marks appear on the inner edge of the sole, or if there’s excessive wear near the ball, outer edge, or heel — or if there are scuff marks near the toe — that’s an indication there’s misalignment.”
What’s the solution for pain caused by foot issues?
Once you’ve determined that your feet might be the root cause, it’s time to get some help. “At The Good Feet Store, a Good Feet arch support specialist will help you understand how to help get your feet into the ideal foot position, which is when all four arches of the foot are properly supported and your weight can be distributed evenly,” says Dr. Mehta. “They’ll then recommend a personally fitted arch support system based on your specific needs, which you’ll leave with that very day.”
The Good Feet Store offers a three-step personalized arch support system created for your needs and lifestyle. Step one is a set of arch supports called Strengtheners, which work out the muscles of the foot to reposition and strengthen them, helping reorient you to the ideal foot position. Step two are the Maintainers: Once you’ve built up to your ideal foot position with the Strengtheners, the Maintainers keep the foot in the correct position and provide you with all-day support. Finally, the third step is the Relaxer, designed to support you when your feet are resting.
How do personally fitted arch supports work?
Just like braces or orthodontic aligners slowly move teeth to the desired position over time, the Good Feet Store’s personalized Strengtheners and arch support system guide feet to their ideal position. “This isn’t just about stopping foot issues from worsening,” explains Dr. Mehta. The personalized arch support system will help you recapture strength and musculature in your feet.”
Once you’ve gotten to that ideal position, you’ll begin regularly wearing your Maintainers. Like a retainer for your teeth, they’ll keep your feet in the right orientation — but unlike a retainer, you can wear them all the time: Since these arch supports are designed to fit into your own shoes, nobody will even know you’re wearing them. “One great thing about the personally fitted arch support system is that you don’t have to worry about buying supportive shoes,” says Dr. Mehta. “You can wear whatever shoe you want, because the arch support will take care of your body, and the shoe can just be there for fun and fashion.”
Why does it matter if the supports are personalized?
This one’s easy: Because the alignment of our feet is as individual as our fingerprints. “If you shop for arch supports at the drugstore, you have no idea what’s going to be correct for your specific issue,” says Dr. Mehta. “And if you get a support that’s not right for your foot, it could potentially do more damage than good.”
The Good Feet Store’s personalized arch support system also differs from a molded arch support you’d get at a podiatrist’s office. Dr. Mehta explains: “A molded support is fitted to your foot in the way it’s already positioned, so there’s very little being done to put the foot back in the ideal spot. That’s the nice thing about our three-step process: It’s a system of arch supports, not just one. The Strengtheners put your foot into the perfect position, and then the Maintainers and Relaxers help you to maintain it, while offering your muscles a break.”
Whatever pain you’re feeling, addressing it often starts from the ground up. Investing in a personalized arch support system from The Good Feet Store is the best way to proactively alleviate your agony so you can put the spring back in your step — for years to come.
