Anatomy of a Foot

Foot Anatomy

The foot is a complex structure made up of bones, joints, muscles and soft tissues. The foot is divided into three sections; the forefoot, midfoot and hindfoot.

Forefoot: Contains five toes, also known as phalanges, and five longer bones, known as metatarsals.

Midfoot: Forms the arches of the feet. This section contains three cuneiform bones, the cuboid bone and the navicular bone.

Hindfoot: Forms the heel and ankle. The heel bone, also known as the calcaneus, is the largest bone in the foot. The talus bone supports the leg bones, and forms the ankle.

Muscles, tendons and ligaments run along the bottom of the feet. These make it possible for movement and balance. The Achilles tendon, which connects the heel to the calf muscle, makes running, jumping and balancing on the toes possible.

Foot Problems

With all these components, no wonder there are so many different foot conditions. There is potential for something to go wrong with each part of the foot. For example, bones can get fractured or broken, or grow abnormally. Muscles can get strained. Ligaments can get inflamed. Cartilage can wear out.

If something inside your foot is aching, you're having trouble walking, you're experiencing swelling, etc., see a physician to identify the problem. 

Image by Charli Lopez. Feet. (2011). Flickr.

What do you know about foot arches?

1. Which of the following is not an arch type?

A. Flat Arch

B. Curved Arch

C. High Arch

D. Normal Arch

2. How can you determine the type of arch you have?

A. Examine your footprint

B. Ask your physician

C. Both A and B

3. Match the footprint with the type of arch.

1. Normal

2. Flat

3. High

A. You can see about half your arch

B. You can see your heel, the ball of your foot and a thin line on the outside of the foot

C. You can see almost your entire footprint

4. Pronation is the inward movement of the foot as it rolls to distribute the force of impact as it hits the ground. Match the arch type with the most likely type of pronation.

1. Normal

2. Flat

3. High

A. Normal Pronator

B. Overpronator

C. Underpronator

5. Which arch type is the least common?

A. High

B. Flat

C. Normal

6. Which arch type is the most common?

A. High

B. Flat

C. Normal

7. A Flat arch can also be called what?

A. Fallen Arch

B. Even Arch

C. Uniform Arch

8. True or False? You are more likely to suffer from plantar fasciitis if you have flat or high arches.

Check the comments below for the correct answers.

Image by andy_5322. Footprints. (2006). Flickr.

Foot Cleaning for Diabetics

Those that have diabetes need to take extra special care of their feet in order to keep them free of infections. Following these foot washing steps will help you to keep your feet healthy.

1. Use warm, not hot, water.
2. Make sure you wash all parts of your feet using a mild soap. Don’t forget to wash in between your toes.
3. Pat, don’t rub, feet dry. Make sure every part of your foot is dry. Moist skin can harbor bacteria or fungus, which can led to an infection.
4. Help to prevent calluses or cracks by applying a moisturizing lotion. Do not put cream in between your toes; moisture will get trapped.
5. Clean underneath your toenails. Do not use anything sharp.
6. Trim toenails straight across to avoid ingrown toenails. Use an emery board to keep edges smooth.
7. Gently use a pumice stone on the bottom of feet to avoid calluses.
8. Put on clean socks daily. If socks become damp, change them.

If you cannot see your feet well, have someone help you with your foot care. Do not attempt to cut nails or clean underneath the toenails by yourself. If your toenails are thickened or yellow, have your podiatrist help you trim them. Do not use any type of corn, callus or wart removers and avoid lotions with perfume. If you have any questions about your foot care, or think your may have an infection, talk to your podiatrist as soon as possible. 

Image by oddharmonic. My Feet. (2010). Flickr.

Risks of Wearing High Heels

High heeled shoes can pose many risks to your feet. Some of the most common problems include "pump bump", an unnatural foot position, and sprained ankles. 

Pump Bump: This painful knot on the back of the heel is caused by wearing high heeled shoes. The material on the back of the shoe presses on this bump causing pressure which can lead to blisters, bursitis, and pain in the Achilles tendon.

Unnatural Foot Position: The position your foot is forced into puts stress on the ball of the foot. Bones and nerves can become inflamed, and this stress can even lead to hairline fractures.

Sprained Ankle: The chances of rolling your ankle increases when wearing high heels. Ligaments can stretch or tear. A severe sprain can even lead to osteoarthritis down the road.

Try to keep heel height to a maximum of 2”. The closer you can keep your foot to its natural position, the better. Also, the thicker the heel, the better. Stilettos, which are ultra narrow heels, cause your weight to be concentrated on one area. Your walking can easily become unbalanced, making you more likely to sprain your ankle. Chunkier heels distribute your weight more evenly. Remember, any size heel you wear will put extra stress on the ball of your foot. 

Image by Brunella Martin. Recap. (2011). Flickr.

Summer Foot Safety

Summer is arguably the best time of the year. Warm weather, sunshine and time spent outside are among the many things that make summers great. There are a few things to keep in mind when it comes to keeping your feet safe from the elements.

Sun Safety

Your feet may not be the first thing that comes to mind when you think about protecting your skin from the sun. Be sure to apply sunscreen to the tops and bottoms of the feet and even between toes if you are going barefoot or are wearing sandals. Wearing shoes that cover the feet and avoiding peak sun hours when UV rays are the strongest are another way to keep feet safe. Check your feet frequently for any new spots or changes in moles and freckles.

Bug Bites

Getting bug bites on the feet are extra annoying due to irritation when wearing shoes. Help prevent bug bites by covering your entire foot when spending time outside at night. If wearing sandals, cover feet in bug spray. If you do get bitten, do not scratch the bite. You may open the skin leaving you prone to bacteria. You can use an anti-itch cream or a cold compress to relieve itching.

Flip Flops

Injuries such as twisted ankles and stubbed toes can occur from tripping over the front of flip flops. You can also develop blisters from the thong part of the sandal. Toes are overworked since they do all the work gripping. Keep in mind; sturdier is better. If the flip flop can bend in half, it is best to avoid them. Look for sandals that offer arch support and shock absorption. 

Image by Luke Ma. Lovely Beach - Sony A7R. (2014). Flickr.

What do you know about swollen feet?

1. Feet and ankles can swell due to:

A. A collection of body fluid

B. Tissue growth

C. Abnormal movement of tissue

D. All of the above

2. Swelling can be a side effect of an injury like a sprained ankle or stubbed toe. What is the best course of action to treat this?

A. Rest, ice, compress and elevate the foot

B. Walk it off

C. Wear tight shoes

3. Weakened blood vessels can cause fluid retention in the soft tissue of the ankle and feet. What is this called?

A. Venous Stasis

B. Venous Insufficiency

C. Venous Doppler

4. A collection of lymphatic fluid in the tissues is referred to as what?

A. Lymph node retention

B. Lymphadenitis

C. Lymphedema

5. Swollen feet are a common symptom of pregnancy. It can be serious if the swelling is accompanied by:

A. High blood pressure

B. Protein in the urine

C. Abdominal Pain

D. All of the above

6. Why do blood clots in the leg veins cause swelling?

A. They stop the return flow of blood from the legs back up to the heart

B. They can cause nerve damage

C. They can cause foot infections

7. True or False? Certain medications can cause swelling of the feet and ankles.

8. Swelling in the feet can be a sign of foot infection. Those with “blank” are at greater risk for foot infections, and should check feet daily.

A. Venous Insufficiency

B. Blood Clots

C. Diabetes

Find the answers in the comments below.

Itchy Feet

Itchy feet can be accompanied by mild to serious symptoms. You can experience:

• Dry, flaky skin
• White, moist skin
• Red, peeling skin
• Burning on the soles of feet

If you have itchy feet, it is best to see a physician so that you can be accurately diagnosed. You may have something as simple as dry skin or something more serious like eczema or athlete’s foot.

Eczema

Eczema appears as a rash with dry, thickened, scaly skin. The exact cause of eczema is unknown and flare ups can happen as a result of contact with certain substances or from certain conditions. Your physician will help to relieve and prevent itching. Lotions, creams, cold compresses, hydrocortisone, and antihistamines are a few ways used to relieve symptoms.

Athlete’s Foot

Athlete’s foot can also be accompanied by red rashes and burning between the toes and/or blisters and ulcers on top of the feet. It can develop from fungi living in showers, pools, gyms and poorly ventilated shoes. Common treatments are anti-fungal powders or sprays. You can prevent athlete’s foot by not walking barefoot in public areas that are damp and humid and wearing breathable shoes and socks.

Image by Care_SMC. Eczema on top of foot. (2008). Flickr.