About Feet and Movement with Veronika Jančářová
Dear barefoot enthusiasts, we are thrilled to welcome you to our new blog. We will be covering topics such as foot exercises and choosing the right footwear, but you will certainly encounter other interesting subjects and expert interviews here as well. To start things off, we would like to introduce Veronika Jančářová, a physiotherapy student at Masaryk University in Brno.
How did you get into studying physiotherapy?
When I was applying to university, I knew I wanted to study something in the healthcare field. At first, I couldn't decide, but since I had visited a physiotherapist myself during elementary and high school, it occurred to me that I could try it too. I passed the entrance exams, started the program, and now, in my third year, I am very glad it turned out this way.
What interests you the most in the field?
Currently, I am most drawn to working with infants and small children, but also to the field of gynecological physiotherapy, which deals with issues such as fertility problems, pregnancy and postpartum care, or working with elderly women. At the same time, I also enjoy working with patients recovering from injuries who, thanks to physiotherapy, can return to their lives fully.
And do you mind that we are going to talk more about feet?
Not at all. It is important to mention that the body functions as a whole. So, if someone has a problem in their back, for example, it can be directly related to their feet. Everything in the body is connected.
Why should a person care about the state of their feet?
If only because our feet carry us our whole life and are in contact with the ground. The alignment of the feet and legs affects the posture of the entire body, which means that foot problems can chain into other parts of the body because they are connected by muscle chains. At the same time, feet are an important tactile organ because they tell us what is under our feet.
What impact does foot health have on the body's structure?
Feet ensure that we can stand, walk, and run. Imagine a pebble getting into your shoe while walking. Suddenly, your gait changes completely. A person starts to limp and might even hunch over. At the same time, it is true that if there is a problem somewhere higher up, such as in the pelvic alignment, the feet will step differently. Feet should be sufficiently strong and flexible. If we lock our feet in hiking boots, the function of the muscles begins to fade; they won't be as strong and flexible as they are in a bare foot. As a result, joint stiffness or laxity can occur, and other problems can build up on top of that. Feet are an active organ, so they should be regularly strengthened to perform their function as they should.
What movements should a healthy foot be able to handle?
A person should certainly be able to move their big toe separately from the other toes. When you have your foot on the ground, try lifting just the big toe and then just the other toes.
How long does it take for feet to get used to the transition from conventional footwear to barefoot?
Months to years. Recently, a lecturer mentioned a study in class stating that it takes anywhere from six months to two years for feet to fully adjust to barefoot.
"The alignment of the feet and legs affects the posture of the entire body, which means that foot problems can chain into other parts of the body because they are connected by muscle chains."
Do you wear barefoot footwear?
Yes, I count myself as an advocate for barefoot footwear and promote it wherever I go.
What are the benefits of barefoot?
Barefoot footwear mimics walking barefoot. It is actually a sort of middle ground between walking barefoot and wearing conventional shoes. The main advantage is that they provide space for the toes, which can then improve blood circulation, and thanks to their flexibility, one can push off better when walking.
Is barefoot footwear suitable for walking on hard surfaces?
Walking on hard surfaces like asphalt or concrete is generally not ideal because it overloads the joints and spine. On the other hand, when I imagine walking through the city in thin, pointed-toe ballet flats that also deform my toes, I would much rather choose barefoot shoes. They are just as thin as those ballet flats, but at least there is room for the toes. Generally, walking on hard surfaces is bad because the same muscles are constantly engaged, leading to their overload so they stop working as they should. That is why it is good to alternate surfaces. However, it is individual. I think it is important for everyone in barefoot footwear to be aware of their body and notice if they have foot, hip, or back pain after long periods of walking on hard surfaces. If so, they should decide for themselves whether it is better to change their footwear—preferably for one that won't deform the foot but just has a higher sole.
If a person doesn't want to buy actual barefoot shoes, what kind of footwear should they look for?
For me, at least, the main aspect when choosing footwear is space for the toes. They should also be light and flexible. I think the worst are shoes with high soles, which are very trendy right now. When I see some models in shop windows, my feet hurt just looking at them; I don't even need to try them on.
Is barefoot suitable for everyone?
I certainly wouldn't recommend it to everyone. You need to respect the needs of your feet and your walking style, as well as any congenital defects, though those are not as common.
What happens to a child's feet when they wear an unsuitable shoe size just so "they can wear them out because they were expensive"?
Imagine locking your feet in a small cage. It then happens that the little person doesn't even walk correctly because their feet cannot push off properly. This has an impact on the pelvis, the spine, and the entire psychomotor development. The child may then have problems in the future. As I said earlier, everything is connected.
What are the most common foot defects in society?
Generally, these are acquired defects; congenital developmental defects are not very common. This includes bunions (hallux valgus), ankle valgus, and fallen arches. They very often occur together.
"Barefoot footwear mimics walking barefoot. It is actually a sort of middle ground between walking barefoot and wearing conventional shoes."
What are the treatment options for hallux valgus?
I would start with a visit to a physiotherapist. However, it depends on the state of the foot. If the hallux is in the early stages, it is possible to get rid of it completely through exercise. In worse stages, exercise is a good helper and the foot will change, but it will still show that it has undergone such a deformation.
What about surgery?
Surgery only resolves the correction of the big toe. With advanced hallux cases, there will most likely also be problems in the ankle joints and with fallen arches, and those need to be rehabilitated. After surgery, it is necessary to ensure proper rehabilitation, which is often more demanding than without surgery. It is a long road; one has to walk on crutches with a cast on their foot for a long time and must exercise very carefully.
And what about braces or rubber correctors that can be bought for treating hallux valgus?
This is a passive support, and it is actually the same as when someone with fallen arches wears orthopedic insoles. I would say that the most important thing is exercise because this passive support by itself cannot eliminate these problems. Exercise is key.
So orthopedic insoles are not a suitable treatment method?
That is not what I am saying. If a person is in great pain, it is better to help themselves while walking with orthopedic insoles. But this is not a solution to the problem. I am referring to acquired defects; congenital defects cannot be treated without correction and support, for example in the form of orthopedic insoles. But exercise is the foundation.
What is ankle valgus and can it be treated?
It is an ankle that collapses inward. It involves weakened muscles and ligaments, and it is also closely related to bunions because the foot starts to cave in. Regarding treatment, the best approach is, again, exercise.
And what about treating fallen arches after pregnancy?
I would recommend visiting a physiotherapist and exercising; it doesn't work without it. In my opinion, it is important to start addressing this problem during pregnancy and prevent it. This could include buying a larger shoe size or barefoot shoes so that the feet have enough space and nothing restricts them.
What exercises are most suitable for treating fallen arches?
Walking barefoot, so the feet have as much stimulation as possible. Massaging the feet, either by hand or with spiky massage balls, is also great. Paradoxically, it can be unpleasant for some. As for exercises, it can involve toe exercises, like spreading the toes apart, lifting the big toe off the ground while keeping the other toes glued down, and vice versa. Or picking up objects from the ground using your feet. Your acupressure board is also great for stimulation and can replace massage balls. But it is not just about the exercise; it is also important that a person knows how to stand on their feet correctly, and a physiotherapist can help with that. It involves leaning on three points—the heel, the little toe, and the big toe. This activates the arches.
"As for exercises, it can involve toe exercises, like spreading the toes apart, lifting the big toe off the ground while keeping the other toes glued down, and vice versa."
Veronika Jančářová is a 3rd-year physiotherapy student at the Faculty of Medicine of Masaryk University. On her Instagram account, she provides people with information on how not to hurt themselves through movement, and she also raises awareness about foot and musculoskeletal defects. @pohybbezpochyb_