As the weather slowly inches warmer into spring in Chicago, more Chicagoans, and Lincoln Parkers are outside increasing their activities. With more outdoor sports and activities comes the possibility of injury stemming from footwear.  This can result from either you running or being active in the wrong shoe, or your shoe not providing enough support.   If foot pain is to occur, it can often result in knee pain due to compensation with how interconnected these 2 areas are.  Because the knee is a stable, hinge joint (with mainly the ability to bend/extend one’s knee), the foot is more mobile and more apt to become dysfunctional resulting in the knee doing more work than it should.  Problems in the feet can significantly impact knee health, leading to discomfort and even chronic pain on either side of the knee, under the knee cap, above the knee cap, or behind the knee.

With the feet serving as the foundation of the body, supporting weight and absorbing impact with every step, it is important to consider several items when evaluating the feet that end up causing a muscle imbalance problem contributing to your knee pain.  Some of the more common foot issues that contribute to knee pain include:

1. Flat Feet or Overpronation

Flat feet, or fallen arches, cause the foot to roll inward excessively (overpronation) and a majority of all people pronate, but to varying degrees.  Individuals with flatter feet, or those with sunken arches, places more strain on the knee, hip, and possibly lower back causing misalignment. Over time, this can lead to conditions like patellofemoral pain syndrome, IT band, cartilage pain, patellar tendon (under the kneecap), or in the worst case due to wear-and-tear, arthritis.

2. High Arches and Supination

On the other hand, a smaller percentage of people have high arches causing them to supinate, meaning their weight stays on the outer edge of one’s feet. This reduces shock absorption and places additional stress on the shins, and knees, leading to pain and instability.

3. Improper Footwear

Wearing shoes that do not provide adequate support or cushioning can contribute to knee pain. High heels, worn-out sneakers, or shoes with poor arch support can alter gait and increase strain on the knee joints. Being fitted for shoes properly by a healthcare professional who understands how you are moving, can reduce future injuries by giving you the correct information on what shoe is best for your type of foot.

4. Foot Conditions

Finally, other conditions such as bunions, and even hammer toes, can change how the foot distributes weight. This imbalance can cause misalignment up the leg, putting undue pressure on the knee, resulting in discomfort.

If your knee pain is linked to foot issues, you may experience several of the symptoms below or maybe just 1 of them.  These may include, but are not limited to:

• Pain in the front, under one’s knee, or inside of the knee
• Pain either bending/extending your knee
• Swelling/stiffness in the knee joint
• A sensation of instability or weakness in one’s knee when active, or weight-bearing

If one wants to prevent and manage their pain, here are a few tips that will help you to avoid missing extended time playing Chicago sports or being active outdoors around the lake.   Visiting a sports-based chiropractor for evaluation will allow you to discuss your injury and find out how you can not only prevent injury, but also heal it.  The chiropractor will go over what muscles are weak so you can learn how to strengthen them, and what muscles to stretch to decrease the present muscle imbalance leading to your current knee pain.  If treatment is recommended for your active injury, manipulation, and muscle stretching (via soft tissue work, and/or Active Release Techniques) should reduce the scar tissue present in the affected areas and improve alignment reducing pain and improving movement.  Also, discussing the right footwear with a few shoe suggestions should decrease strain on your knee and/or lower body.  If custom orthotics are suggested, a referral to a podiatrist to fit them will create additional support and stability (lasting about 3 years, depending on how active you are).

Understanding the link between foot problems and knee pain is crucial for overall joint health. By taking proactive steps to support your feet, you can minimize knee discomfort and maintain mobility for as you remain active for the Chicago summer. Addressing your knee pain early can make all the difference in keeping you healthy and active.