Getting to Know the Basic Structures and Anatomy of Your Feet
Our feet carry us everywhere we go each day, making them susceptible to a wide range of ailments and injuries. To properly care for our feet, it's important to understand the anatomy and components that make them up.
Bones of the Foot
There are a total of 26 bones in each of our feet. These bones can be categorized into 3 groups:
- Tarsals - 7 irregularly shaped bones forming the posterior end of the foot
- Metatarsals - 5 long bones leading to each of the toes
- Phalanges - 14 small bones comprising the toes (3 in each toe, 2 in the big toe)
The tarsal bones form the ankle joint, providing structure and flexibility to adapt to uneven terrain. Further forward we have the metatarsal bones forming the ball of the foot which propels us forward when walking or running.
Arches of the Feet
Formed by the specific alignment of foot bones, arches provide structure, spring and shock absorption. There are two main arches:
- Longitudinal arch - runs lengthwise along the inside of the foot from heel to toe
- Transverse arch - spans the width of the foot, perpendicular to the longitudinal arch
Those with high arched or very flat feet are at increased risk of developing foot pain and arthritis later in life due to uneven weight distribution.
Joints
In addition to the ankle joint, multiple small joints enable flexibility and mobility in our feet:
- Subtalar joint - allows side to side motion of the heel bone
- 5 Tarso-metatarsal joints - connects metatarsal bones to tarsals
- Metatarso-phalangeal joints - attaches toes to metatarsals
- Interphalangeal joints - joins the phalange bones within the toes
Joint stability and flexibility allows the connected bones to move smoothly through the foot's full range of motion. Restricted joint mobility often contributes to improper gait patterns.
Muscles and Tendons
A complex network of foot muscles, tendons and ligaments facilitates movement and provides support. Key structures include:
- Plantar fascia - dense tissue along the bottom of the foot connecting the heel to toes
- Achilles tendon - attaches the calf muscles to the heel bone
- Peroneus brevis and longus - stabilize the outside of the ankle and foot
- Posterior and anterior tibialis - ankle flexors running along the calf
This intricate web of connective tissues can succumb to overuse injuries if overloaded. Proper stretching and strength training helps keep these structures flexible and injury-resistant.
Common Foot Conditions and How to Care for Your Feet
Understanding basic foot anatomy empowers you to better prevent and care for various foot problems before they develop into chronic pain. Let's explore some common foot ailments and key self-care remedies.
Bunions
A bunion refers to an enlargement of the joint at the base of the big toe, causing it to angle inward towards the other toes. This forces the big toe to bend leading to irritation and cartilage breakdown.
Bunions tend to run in families but can also develop from arthritis, nerve conditions, or wearing restrictive shoes that crowd the toes. Symptoms include a visible bump, redness, swelling, stiffness, and pain along the big toe joint.
Proper footwear, bunion splints, pads, icing, and rest help alleviate discomfort until severe cases eventually require surgery to realign the big toe.
Plantar Fasciitis
Plantar fasciitis involves inflammation of the plantar fascia ligament along the bottom of the foot due to small tears or irritation. This causes stabbing heel pain that's usually worse with the first morning steps.
Contributing factors are high arches, flat feet, sudden increases in activity, weight gain, and inadequate arch support. Self-care strategies aim to reduce strain on this overworked tissue through stretching, orthotics, NSAIDs, taping, and rest.
Hammertoes
A hammertoe deformity refers to an unnatural bend in the middle joint of a toe causing it to appear hammer-shaped. This forces the toe to be perpetually bent leading to painful rubbing and friction.
Contributors are shoes that crowd the toes, high foot arches, injury, arthritis, and muscle/tendon imbalances. Try padding, toe spacers and splints, and customized orthotics before considering surgery for lasting relief.
Achilles Tendinitis
Microtears and inflammation of the Achilles tendon results in pain and stiffness at the back of the heel that's aggravated by running, jumping or climbing stairs.
Causes include sudden increases in activity, high-impact sports, inadequate calf flexibility, and poor footwear. Heel lifts, rest, stretching, strengthening, and massage help manage symptoms.
Ankle Sprains
Ankle ligaments on either side of the ankle joint can become overstretched and tear due to sudden twisting motions. This leads to instability, bruising, swelling, stiffness and moderate to severe pain.
Early treatment with rest, ice, compression, and elevation helps restore mobility. Bracing, physical therapy, and surgery may be warranted for serious sprains resulting in continual instability.
Ingrown Toenails
Ingrown toenails occur when the nail grows into the surrounding skin instead of straight outward leading to pain, redness, swelling, and infection.
Causes are improper nail trimming, repetitive pressure, poorly fitting shoes, and nail deformities. Soaking the foot and using cotton or orthotics underneath the nail edge alleviates pain until the nail can be removed or surgically corrected if needed.
Athlete's Foot
This fungal infection thrives in the moist, warm environment of the foot causing scaling, inflammation, and itching of the sole and between the toes. The infection easily spreads by exposure to contaminated floors or by sharing towels.
Diligent hygiene, using clean socks, avoiding bare public surfaces, keeping feet dry, and over-the-counter antifungals usually knock out cases before prescription medication is required.
Best Practices for Keeping Feet Healthy
Our feet endure endless miles over our lifetime, often taken for granted. Implement these key tips to maintain healthy, pain-free feet:
- Wear properly fitted, supportive shoes
- Trim nails straight across to prevent in-grown toenails
- Clean & dry feet thoroughly, especially between toes
- Alternate shoes to allow full drying out
- Moisturize calluses but avoid aggressive use of pumice stones
- Treat bunions, corns and calluses early to avoid complications
- Stretch calves, ankles and arches to improve mobility
- Get prompt treatment for suspected fractures, sprains or infections
- Have a podiatrist evaluate any persistent or unexplained pain
Understanding basic foot anatomy and being proactive with foot care prevents the development of many common foot conditions. Pay attention to any lingering pain and get an expert opinion to resolve the issue early.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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