Feet the Hands That Touch the Earth

DOMS - Delayed Onset Muscle Soreness

Overloading the muscle (unusual activities, unusually large range of motion, unusual number of repetitions) can result in delayed onset muscle soreness (DOMS), commonly felt from 12-48 hours following the activity. There may also be muscle stiffness, fatigue and weakness. These are caused by minor damage to (microscopic tearing of) the muscle cells, the associated inflammation and swelling. In response, the body repairs and rebuilds the muscle cells bigger and more capable of handling the load more efficiently the next time so the same activity will no longer result in soreness.

Here are some tips for treating delayed soreness:

• Wait. Soreness will go away in 3 to 7 days with no special treatment.
• Avoid any vigorous activity that increases pain, but ...
• Do some easy low-impact aerobic exercise (Nia  ) - this will increase blood flow to the affected muscles, which may help diminish soreness.
• Use gentle stretching of the affected area.
• Gently massage the affected muscles.

Some pain can be a sign of a serious injury. If your muscle soreness does not get better within a week consult your physician.

Feet – The Hands that Touch the Earth

Foot Anatomy

The human foot is a combined structure of base and lever, supporting and balancing the body’s weight while standing, as well as raising and moving the body forward when in motion. Our feet work for us the whole day, whether we stand, play, run, or walk, and in the process they become the most affected and often neglected part of our anatomy.

Parts of the Foot

The foot is composed of 28 skeletal bones held together by 109 ligaments and 32 muscles and tendons, connected to the long bones of the leg (Tibia & Fibula) at the ankle joint.

Seven bones form the back of the foot, the hind foot. Distribution of weight is concentrated upon six basic points of support provided by the bone framework. The heel bone takes about half the weight.

Five slender bones located in the front of the instep make up the middle part of the foot. The two important functions weight bearing and propulsion require a high degree of stability. In addition, the foot must be flexible, so it can adapt to uneven surfaces. The multiple bones and joints of the foot give it flexibility, but these multiple bones must form an arch to support any weight. The foot has 1 main arch along the inside of the foot and 3 lesser arches: the metatarsal arch across the ball of the foot, the outer long arch down the outside of the foot and a short arch under the rear of the foot.

Fourteen bones form the toes. Their function is to grip, clamping the feet to the walking surface. They give final propulsion as the foot completes a step, shifting weight to the other foot. Although the big toe carries part of the body weight with each step, no weight rests on the big toe as the body stands. The toes’ gripping tendency helps to maintain balance and aid propulsion.

The Gait Cycle

Definition:

The rhythmic alternating movements of the 2 lower extremities which result in the forward movement of the body. Simply stated, it is the manner in which we walk.

Phases:

Stance (support) phase - begins when the heel of the forward limb makes contact with the ground and ends when the toe of the same limb leaves the ground.

heel strike - heel of forward foot touches the ground

mid stance - foot is flat on the ground and the weight of the body is directly over the supporting limb.

toe off - only the big toe of the forward limb is in contact with the ground.

Swing (unsupported) phase - begins when the foot is no longer in contact with the ground. The limb is free to move.

acceleration - the swinging limb catches up to and passes the torso

deceleration - forward movement of the limb is slowed down to position the foot for heel strike.

Spine – Snake/undulation/supports the core/ our core support

The spine is one of the most important parts of our body. Without it, we could not keep ourself upright or even stand up. It gives our body structure and support. It allows us to move about freely and to bend with flexibility. The spine is also designed to protect our spinal cord. The spinal cord is a column of nerves that connects our brain with the rest of our body, allowing us to control our movements. Without a spinal cord, we could not move any part of our body, and our organs could not function. This is why keeping our spine healthy is vital if we want to live an active life.

Anatomy

What exactly is the spine? Your spine is made up of 24 small bones (vertebrae) that are stacked on top of each other to create the spinal column. Between each vertebra is a soft, gel-like cushion called a disc that helps absorb pressure and keeps the bones from rubbing against each other. Each vertebra is held to the others by groups of ligaments. Ligaments connect bones to bones; tendons connect muscles to bones. There are also tendons that fasten muscles to the vertebrae. The spinal column also has real joints (just like the knee or elbow or any other joints) called facet joints. The facet joints link the vertebrae together and give them the flexibility to move against each other.

The spine itself has three main segments: the cervical spine, the thoracic spine, and the lumbar spine. The cervical is the upper part of the spine, made up of seven vertebrae (bones). The thoracic is the center portion of the spine, consisting of 12 vertebrae. The lower portion of the spine is called the lumbar spine. It is usually made up of five vertebrae, however, some people may have six lumbar vertebrae. Having six vertebrae does not seem to cause a problem. Below the lumbar spine is the sacrum. The sacrum is actually a group of specialized vertebrae that connects the spine to the pelvis. During development (those nine months before birth), these vertebrae grow together or fuse creating one large "specialized" vertebral bone that forms the base of your spine and center of your pelvis. The nerves that leave the spine in the sacral region control the bowel and bladder functions and give sensation (feeling) to the crotch area.
The normal spine has an "S"-like curve when looking at it from the side. This allows for an even distribution of weight. The "S" curve helps a healthy spine withstand all kinds of stress. The cervical spine curves slightly inward, the thoracic curves outward, and the lumbar curves inward. Even though the lower portion of your spine holds most of the body's weight, each segment relies upon the strength of the others to function properly.

Spinal Function and Anatomy

Function

The back is a complex network of muscles, ligaments, bones, joints, cartilage and nerves that work together to provide support and mobility to the body. The support allows one to stand, walk and lift. Mobility allows movements such as turning, twisting and bending. The body’s backbone, or spine, is a column of cylindrical bones that encases and protects the spinal cord, which controls every movement and function of the body. Motor nerves leading out of the spinal cord control movement in the body, while sensory nerves entering the spinal cord communicate messages from the body back to the brain. These motor and sensory nerves form nerve roots that run through passageways, or foramina, between the bones of the spine. These nerve roots may become irritated when spinal structures pinch or press against the roots.

Anatomy

The spine is a flexible column made up of cylindrical bone segments called vertebrae. These vertebrae are linked and hinged together by facet joints that protrude from the back of each vertebra’s body. Pedicles are the bony structures that connect the facet joints to the vertebral body. In between the vertebrae are intervertebral discs, which are gel-like cushions that increase spinal flexibility and absorb shock from everyday movements. Openings within each vertebra, called vertebral foramina, line up in succession to form the long hollow vertebral canal for the spinal cord. These openings also allow nerves from the spinal cord to branch out and exit the side of the spinal column.

When describing anatomy, medical professionals use terms that directly refer to the directional view of body parts. Two terms—anterior and posterior—are frequently used when surgeons discuss spinal surgery. Anterior refers to the front of the body or situated nearer the front of the body. Posterior refers to the back of the body or situated nearer the back of the body. Therefore, an anterior surgical approachenters through the front of the body.

The cervical spine supports the skull and allows for its rotation. The thoracic spine is firmly attached to the ribs and experiences little movement. The lumbar spine carries the most weight and experiences the most motion relative to other regions of the spine. These two factors make the lumbar spine the most frequent source of back pain. Below the lumbar spine, nine vertebrae grow together. Five form the triangular bone called the sacrum, which is held between the iliac bones of the pelvis on either side and serves to transfer the weight of the upper body to the legs. The lowest four vertebrae form the tailbone or coccyx, which is the terminal point at the base of the spine.

The spine is a flexible column made up of cylindrical bones called vertebrae that are stacked on top of each other. These vertebrae are linked and hinged together by facet joints, which give them the flexibility to move against each other. In between the vertebra are intervertebral discs, soft, gel-like cushions that keep the bones from rubbing against each other, increase spinal flexibility and absorb shock from everyday movements. Openings within each vertebra, (vertebral foramina), line up in succession to form the long hollow vertebral canal for the spinal cord. These openings also allow nerves from the spinal cord to branch out and exit the side of the spinal column.

The normal spine has an "S"-like curve when looking at it from the side. This allows for an even distribution of weight. The "S" curve helps a healthy spine withstand all kinds of stress.
The 7 smaller vertebrae of the cervical spine form a slightly inward curve.
The 12 medium sized vertebrae of the thoracic spine each have a pair of ribs attached and curve outward. In the front part of the body the ribs attach directly or indirectly to the sternum, thus forming the rib cage. The rib cage protects the chest cavity and holds the heart and lungs.
The 5 larger vertebrae of the lumbar area curve inward. Even though the lower portion of the spine holds most of the body's weight, each segment relies upon the strength of the others to function properly.

Below the lumbar spine is the sacrum. The sacrum is actually a group of specialized vertebrae that connects the spine to the pelvis. During development (those nine months before birth), these vertebrae grow together or fuse creating one large "specialized" vertebral bone that forms the base of your spine and at the same time the "back wall" of your pelvis. The nerves that leave the spine in the sacral region control the bowel and bladder functions and give sensation (feeling) to the crotch area.

Joined to the sacrum by a flat, circular layer of fibrocartrilage (a strong type of tissue) is the coccyx. The coccyx is all that is left of the tailbones of animals we evolved from. At birth, the coccyx is made up of up to four separate small bones, but they join together by age 60, as if they were one bone. The coccyx bones of men join together at an earlier time than women.

The Abdominals – Our Core Support

Several sets of muscles support the back, improve and help maintain posture and aid the spinal muscles with movement of the torso. They help transfer force between the upper and lower body, and they also protect the delicate internal organs. Keeping our spine healthy is vital if we want to live an active life, and there is a close relationship between our spine health and the strength of our “power house”.

Abdominal Anatomy

There are four muscle groups that make up the walls of our abdominal area power house, from the outside in:

The Rectus Abdominis – The rectus abdominis runs vertically along the front of our torso from the pubic bone to the sternum (inserting in the cartilage of the fifth, sixth, and seventh ribs). Activation of the rectus abdominis flexes the spine, pulls the rib cage and the pelvis towards each other and may affect the curvature of the lower back. It also tenses the abdominal wall and aids in compressing the contents of the abdomen. Strengthening the rectus abdominis will provide you with the "six pack" and enhance performance in sports requiring jumping, running, and lifting objects.

The External Obliques - The external obliques run diagonally to the rectus abdominis; from the lower ribs along the side of the torso and partly on the front to the rectus, the pubic bone, and the iliac crest of the hip (“front pocket”). These muscles aid in the twisting of the trunk, assist the rectus abdominis muscle in flexing the spine when the trunk twists or turns. They also support the abdominal organ tissue. The left external oblique is activated when twisting to the right, and the right external oblique is activated when twisting to the left.

The Internal Obliques - The internal obliques lie underneath the external obliques and run in a diagonally opposite direction (“back pocket”). These muscles protect a weak point in the abdominal wall and work with the external obliques to help twist the torso. The internal obliques aid the trunk in twisting in the same direction as the side they are on. Activation of external and internal obliques of the same side support the spinal lateral flexion (side-bend).

The Transverse Abdominis - The transverse abdominis (“girdle”, or “corset”) runs horizontally across the abdominal wall and along the midsection underneath the external and internal obliques. The muscle lies just below the internal oblique and spans the area from the pelvis and the lumbar region of the spine to the six lower ribs. The transverse abdominis pulls the abdominal wall inward, acts as a natural weight belt, keeps your insides in and assists in breathing (contraction supports expiration, i.e.,breathing out). This muscle is essential for trunk stability. Strengthening the transverse abdominis will enhance your posture and may alleviate back pain.

In addition to these traditionally listed abdominal muscles our power house relies on two more muscular features. The Pelvic Floor Muscles are a group of several small muscles that form a large sling (or hammock) of muscles stretching from side to side across the floor of the pelvis. They attach to the pubic bone in front, and to the coccyx (the tail end of the spine) behind thus forming your "undercarriage". The openings from bladder (urethra), bowels (rectum), and, in women, womb (vagina) all pass through the pelvic floor.

The pelvic floor muscles

• support pelvic organs and abdominal contents, especially when standing or during contraction of the transversus abdominis
• support the bladder to help it stay closed, actively squeezing when coughing or sneezing to help avoid leakage - when the muscles are not working effectively you may suffer from leaking ("urinary incontinence"), and/or urgent or frequent need to pass urine
• are used to control wind and when "holding on" with your bowels
• have an important sexual function, helping to increase sexual awareness both for yourself and your partner during sexual intercourse

The Diaphragm is the dome-shaped muscle that forms the “roof” of your power house. It attaches to the bottom of the rib cage and separates the chest (thoracic) cavity from the abdomen. The diaphragm is the main muscle of respiration. Contraction of the diaphragm muscle creates a vacuum in the chest cavity and expands the lungs during inspiration (breathing in). We rely heavily on the diaphragm for our respiratory function so that when the diaphragm is impaired, it can compromise our breathing.