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Foot Problems & the Pelvic Floor

by Courtney Virden

women gripping foot with shoes for plantar fasciitis medical devices and exercises needed


In a world where health concerns are abundant, it’s essential to recognize the intricate web of connections within our bodies. While we often address health issues separately, understanding the interplay between different body parts can lead to more comprehensive care and prevention. Foot problems are one of those topics that is imperative to address.

Let’s explore a crucial yet often overlooked relationship: the connection between foot health and pelvic floor function. Many who have foot issues do Google searches for fascia stretcher, top of foot pain, how to cure plantar fasciitis in one week, foot pain chart, or drop foot exercises. We’ll delve into how these seemingly unrelated aspects of our bodies are closely intertwined and how maintaining foot health can positively impact pelvic floor health.


Understanding the Pelvic Floor

Before we delve into the relationship between foot health and the pelvic floor, let’s briefly understand what the pelvic floor is and why it’s so important.

The pelvic floor is a complex group of fourteen muscles, ligaments, and connective tissues that form a hammock-like structure at the base of the pelvis. It plays a vital role in supporting various organs, including the bladder, uterus, and rectum. The pelvic floor muscles control urine and bowel movements, stabilize the spine and core, and play a crucial role in sexual function.


What is Pelvic Floor Dysfunction?

Pelvic floor dysfunction is a broad term that encompasses a range of problems related to the pelvic floor. It can manifest as urinary incontinence, pelvic pain, pelvic organ prolapse, sexual dysfunction, lower back pain, and other issues that significantly impact a person’s quality of life.

Several factors can contribute to pelvic floor dysfunction, including pregnancy and childbirth, obesity, chronic constipation, and even genetics. However, what many people don’t realize is that poor foot health can also be a contributing factor.


The Foot-Pelvic Floor Connection

To understand the connection between foot health and pelvic floor function, we must first appreciate the intricate network of muscles and fascia that runs throughout our bodies. This network is often referred to as the myofascial system, and it plays a crucial role in maintaining stability and balance.

When you walk or stand, your feet are the foundation of your body. They bear your weight and are responsible for providing stability and absorbing shock. Healthy feet have a proper arch and distribute weight evenly, allowing for efficient movement and stability.

Now, consider what happens when you have foot problems like flat feet, overpronation, ball of foot pain, or poor arch support. These issues can lead to an imbalance in your body’s alignment, affecting the way you walk and stand. As a result, your body compensates for these imbalances by altering its posture and gait.

These changes in posture and gait can have a ripple effect throughout your body, including your pelvic floor. When your feet are not properly supporting your body, it can lead to misalignment in the pelvis and affect the tension and function of the pelvic floor muscles.


5 Foot Problems Contributing to Pelvic Floor Dysfunction

Let’s take a closer look at how common foot problems can contribute to pelvic floor dysfunction:

  1. Flat Feet: Flat feet, or fallen arches, can disrupt the natural alignment of your body. When your arches collapse, it can cause your pelvis to tilt forward into an anterior pelvic tilt, altering the position of your pelvic floor muscles. This misalignment can lead to increased tension and strain on the pelvic floor, potentially contributing to dysfunction.
  2. Overpronation: Overpronation occurs when your foot rolls inward excessively while walking or running. This can lead to an unstable gait and impact the alignment of your pelvis. Over time, this altered alignment can place added stress on the pelvic floor muscles.
  3. Improper Footwear: Wearing shoes that do not provide adequate arch support or cushioning can lead to foot problems and alter your gait. High heels, for example, can change the angle of your pelvis and place additional stress on the pelvic floor. Flip flops and shoes that run in between the toes cause the foot to grip, tensing up the fascia. This often creates foot pain.
  4. Muscle Imbalances: Foot problems can also lead to muscle imbalances in the legs and pelvis. These imbalances can affect the stability and coordination of the pelvic floor muscles, potentially contributing to dysfunction.
  5. Impact on Posture: Poor foot health can lead to altered posture, which, in turn, can affect the alignment of the pelvis and pelvic floor muscles. When your body is not properly aligned, it can lead to increased tension and strain on the pelvic floor.


5 Steps to Improve Foot and Pelvic Floor Health

Improve foot and pelvic floor health simultaneously by taking these essential steps:

  1. Proper Footwear: Invest in shoes that provide adequate arch support and cushioning. Avoid wearing high heels for extended periods, as they can negatively impact both your feet and pelvic floor.
  2. Foot Exercises: Slant board exercises are excellent exercises for plantar fasciitis, ball of foot pain, over-pronation, and other issues in the foot. addressing both foot and pelvic floor issues. iCORE Method’s All Access has special foot programs included with the pelvic floor programs to help address this important connection.
  3. Maintain a Healthy Weight: Obesity can contribute to both foot problems and pelvic floor dysfunction. Maintaining a healthy weight through diet and exercise can help reduce the risk of these issues.
  4. Full Body Pelvic Floor Exercises: Pelvic floor exercises that also engage the feet and work the full body through alternating planes of motion are key. The iCORE Method programs are fascial based and sequenced to transform the entire body.
  5. Fascial Care: Manual fascial work is incredibly powerful for the entire body, including the feet. My favorite tool is the FasciaBlaster and with the right tools and technique, can help restore the fascia in your feet. Paired with pelvic floor exercises, it is a powerful combination.


Restorative and Preventative Exercises Are Key for Healthy Feet

The connection between foot health and pelvic floor function is a prime example of how our bodies are interconnected. Neglecting one aspect of your health can have far-reaching consequences. By prioritizing foot health and addressing any issues promptly, you can positively influence the function of your pelvic floor and overall well-being.

Remember that prevention and early intervention are key. Regularly assess your foot health, wear appropriate footwear, and seek professional help when needed. By doing so, you can take proactive steps towards maintaining a healthy pelvic floor and preventing pelvic floor dysfunction.

Your body is a complex and intricate system, and taking a holistic approach to your health can lead to a happier and healthier life. It is never too late to start. Join our All Access to restore foot and pelvic health.

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