Is something a-foot? The ankle and gait.
What is Gait?
Human gait is a series of alternating movements of the lower extremities in a rhythmic motion that results in the forward progression of the body with minimal energy expenditure. More simply, human gait is defined as an individual's pattern/style of walking and running. Normal gait consists of two phases: the stance phase; the swing phase. These phases are further divided into a total of 8 sub-phases.
Stance Phase (60% of the gait cycle)
During the stance phase, some part of the foot is in contact with the ground. It is further divided into five sub-phases:
Initial contact (heel strike)
Loading response (foot flat)
Mid-stance
Terminal stance (push off)
Pre-swing (toe off)
Swing Phase (40% of the gait cycle)
During the swing phase, the foot is not in contact with the ground, and the other leg and foot bear the body weight. It is further divided into three sub-phases:
Initial swing (acceleration)
Mid-swing
Late swing (deceleration)
Functions of the ankle joint
The ankle comprises the lower leg and foot, making it the first significant joint that absorbs force as your foot hits the ground. As a result, the ankle joint can significantly influence your balance and stability during all locomotion (walking, running) activities. The general movements that occur at the ankle joint are:
up-and-down motion of the foot (plantarflexion, dorsiflexion)
side-to-side motion of the foot (inversion, eversion)
Common foot and ankle injuries
As one of the body's major weight-bearing structures, the ankle joint and surrounding ligaments, muscles and tendons are susceptible to injury. Some common foot and ankle injuries include:
Achilles Tendonitis or Tear
The Achilles is the largest tendon in the body and connects the two primary calf muscles to the bone in the heel.
Achilles tendinitis is an overuse injury caused by irritation and inflammation of the Achilles tendon.
Achilles ruptures/tears are often caused by sudden stress or trauma on your Achilles tendon. Patients typically hear a popping noise, followed by an immediate sharp pain in the back of the ankle/lower leg that is likely to affect their ability to walk.
Ankle Sprain
An ankle sprain occurs when one or more ligaments (bands of connective tissue) have been stretched or torn.
Ankle fractures
Stress Fractures (overuse) are a result of excessive and repetitive force that can cause microscopic damage to the bones. When the bones and their supporting muscles do not have time to heal between exercise sessions, tiny cracks in the bones can occur.
An ankle fracture is a partial or complete break in a bone and is often the result of a traumatic injury or impact. Symptoms typically include pain, swelling, bruising, deformity or blistering or other.
Plantar Fasciitis
Plantar fasciitis is one of the most common foot injuries that results from inflammation of the plantar fascia, a band of thick tissue that runs along the bottom of the foot.
Symptoms often develop gradually and cause dull or sharp pain at the bottom of the heel. The pain can flare up due to increased irritation or inflammation; therefore, most people experience pain once they have stopped doing an activity.
The importance of exercise
Reduced ankle strength and mobility often causes poor movement control and pain higher up in your body (knees, hips). Exercise aimed at improving this helps prevent injuries and can improve gait, balance and overall ankle function. Some exercise to improve ankle strength and mobility include:
1. Calf Raises
Holding on to a bench or chair for support
Stand upright, feet roughly hip-width apart, toes pointing forward.
Raise your heels off the floor and squeeze your calves.
Return to the starting position by slowly lowering your heels
Note: To increase the difficulty, you can do a single leg calf raise or complete the exercise on the edge of a step.
2. Single Leg Balance
Holding onto a bench for support
Raise one foot off the ground. Once stable, let go of the support
Balance on one leg for as long as you
Note: To increase difficulty, close your eyes - ensure you have support close to you.
3. Star Excursion
The person performing the test must maintain their balance on one leg, while using the other leg to reach as far as possible in 8 different directions.
Holding onto a chair for support if needed
Reach forward with one foot as far as you can, lightly tap the ground
Then come back to the start and reach out to the side as far as you can, lightly tapping the ground
Repeat behind as far you can. Put all your weight through the standing leg
Note: To increase difficulty, reach further or stand on a foam mat
