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Boost Your Running: The Importance of Midfoot Mobility

As a physical therapist, I often see runners grappling with discomfort or injuries that stem from poor foot mechanics. Many come to me with years of being told they should avoid pronation, wearing heavy orthotics that don’t allow any movement in the foot. One crucial area that deserves attention is midfoot mobility. Improved midfoot flexibility can enhance your running form, reduce the risk of injury, and boost your performance in the long run.

Why Midfoot Mobility Matters

The midfoot acts as a critical bridge between the forefoot and hindfoot, playing a key role in shock absorption and propulsion. When your midfoot is stiff, it can lead to compensatory patterns in your gait, which may result in issues like plantar fasciitis, shin splints, or knee pain. By improving midfoot mobility, you can enhance your overall biomechanics and efficiency.

Tips to Improve Midfoot Mobility

Foot Exercises:

•  My patients have had a lot of success working on improving pronation via a simple tactile drill. Standing with one foot forward and one foot back, they place a sock roll underneath the arch of the foot. When they  rock forward, weight increases into the front foot and the arch can “melt” or “pancake” into the sock roll. Be really careful of two things: 1) Keep your hips squared up and the leg/knee facing forward instead of twisting inwards, and 2) don’t grip with the toes into the ground. 

Foot Matters:

2. Choose running shoes that offer adequate support and allow for natural foot movement. A shoe with a flexible midsole can promote better midfoot function. After working on the pronation drill, it’s counterproductive to immediately lock the foot back up into an inflexible shoe.  I tell my patients to ask at a shoe store for three types of shoes: neutral, minimal, and supportive. Try out each, decide which feels best off of feel, then ask for several more shoes in the best-feeling category. 

Regular Assessment:

• Incorporate regular assessments of your foot mechanics. Our physical therapists at Zenith can provide tailored exercises and adjustments based on your individual needs.

Conclusion

Improving midfoot mobility is essential for all runners, whether you’re a casual jogger or a seasoned marathoner. By integrating targeted exercises and mindful footwear choices into your routine, you can enhance your running performance and prevent injuries. Remember, a strong foundation starts with healthy feet! Happy running!

Seeing some changes but still want a more individualized approach to your rehab? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!