The world is flat. At least if you look at feet in this country: In rich Europe, flat feet are spreading like an epidemic. With flat feet, the arch of the foot sinks, or rather the arches. There are two per foot. One longitudinal and one transverse. "The transverse arch is the first to sag," explains physiotherapist Olaf Jenewein, adding that it is nothing short of a miracle if you can still find intact arches today.
But who needs such arches? "The arch of the foot is the body's first shock absorber. It acts like a leaf spring on a car," says Jenewein. If the spring is worn out, shocks can more easily make their way to the spine and cause back problems. In Germany, flat tyres are particularly rampant. This is due to tarred, concreted surfaces and shoes. Runners' arches atrophy due to over-cushioned shoes. Women's high heels do the rest to the transverse arch. Unfortunately, bike shoes with their hard, inflexible soles are no better. The classic pedalling technique does the rest: the knee is brought as close as possible to the top tube so that the inner arch of the foot is lowered. This causes the foot to tilt inwards, which puts a lateral load on the knee. In the worst case, the foot is so flat that the nerves in the sole of the foot are painfully irritated. In the case of Morton's neuralgia, surgery is often the only solution.
The frustrating thing: Once the soles are flat, you can't train them back. You then have to help out with insoles. However, once the arch of the foot is on its way down, you can delay the sinking by strengthening the muscles.
We will show you an exercise to strengthen the muscle groups that stabilise the arch. What also helps: walking barefoot. At least that's what science says. In tests at the University of Virginia, there was 54 per cent less strain on the hips when the test subjects ran without shoes - even when jogging. So: think about your feet.
Interview with physiotherapist Olaf Jenewein: "Walking barefoot works wonders!"
Where did the foot problems come from?
Problems with the arch of the foot are not specific to bikers. They occur in all sports that require the feet.
Are we not made for such pressures?
Yes, people used to use their feet too. But more on natural surfaces and not on tarmac roads. The lack of cushioning is an additional load on the arches of the feet.
Does walking barefoot help?
Definitely. This trains the foot muscles that stretch the arch. But you should also be careful here and only run on natural surfaces. Otherwise you will achieve the opposite. With five-finger shoes, for example, you can also create a barefoot feeling when running. And on the bike? With insoles. The Body Geometry soles and shoes from Specialized, for example, prevent bikers from damaging the arches of their feet with their posture.
Photos: Daniel Simon, Georg Grieshaber, Illustration: Thomas Thiesen
