Core Muscles And The Feet and Legs
Muscle weakness has been found to contribute to abnormal lower limb function. The core muscles are of vital importance in lower limb muscle function and weakness in this group can be a contributing factor to lower limb pain.
What do we mean by ˜core strength™?
Core strength involves the muscular control required to maintain stability of the lumbar spine (lower back) during activity. This area is the foundation upon which many muscles of the torso and lower extremity attach. The low back and pelvis are the center of gravity for the body and when we use our arms and legs, our muscles pull on our spine or “core.” We need this core to be strong enough to stand up to the demands that we place on it.
The core muscles include; The Abdominal muscles (Rectus and Transverse), Multifidius (between spinal segments), Gluteal (bum) muscles , diaphragm and pelvic floor muscles.
There is potential for decreased strength or imbalance in some or all of your core muscles as a result of injury, immobilization, biomechanical malalignment or over developed muscle groups.
How does core strength affect the legs?
If the core muscles are weak, particularly the gluteal muscles (controllers of the hip), then the pelvis will be unstable and this can lead to increased pronation (rolling in) of the foot and ankle. Two of the gluteus muscles (minimus and medius) abduct the thigh.Weakness in these will have implications on the lower limb from the moment the heel strikes the ground. If the glutes are weak, then the Femur (Thigh bone) will adduct and internally rotate excessively. This results in internal rotation of the knee, excessive internal rotation of the Tibia (shin bone), and collectively increased overpronation / rolling in of the foot.
The smaller muscles in the leg and foot are not strong enough to resist the pronatory force of the bodys weight during gait if the gluteals are not functioning properly. Thus, foot pain is often the first symptom to arise.
What are some of the conditions in the foot/leg that can result?
Plantar fasciitis, Achilles tendonitis, iliotibial band syndrome (ITBS) and medial tibial stress syndrome are all injuries that are caused in part by weakness of the core group due to the increase of pronatory forces on the lower limbs.
With any structural malalignment weakness or injury, our bodies have an immense capacity to compensate. During compensatory movement the same muscle or group of muscles are repeatedly used and strengthened whilst others fail to function, weaken overtime. Subsequently further biomechanical malalignment and consequently pain will develop in the lower limbs.
What can I do to help?
Sports involving lateral movement (side to side) strengthen the glut muscles, such as football and netball, helping to prevent internal rotation of the thigh and subsequently reducing overpronation of the foot. Runners are typically more prone to weakness of this muscle group due to a lack of lateral movement during their sport.
You may also require orthotics as well as a specific regime of strengthening exercises to address any alignment issues “ your first step should be to see a Podiatrist experienced in biomechanics and custom orthotic therapy. Call the region™s biomechanics experts, Dubai Podiatry Centre, on 04 3435390 should you be experiencing any foot/leg worries.