The "arch" on the sole of your foot supports your body
The muscles that form the arch on the sole of your foot (plantar muscles) deteriorate rapidly if you don't consciously use them. In a lifestyle centered around desk work, your toes are barely used, making it easy for the strength supporting the arch to decline.
Furthermore, thick-soled shoes with high cushioning absorb the impact of walking in place of your feet, so the muscles on the sole of your foot stop working. Behind this convenience, the plantar muscles become inactive, weakening the arch in the long term.
You might think "I'm safe because I'm wearing comfortable shoes to walk in," but that's not necessarily true.
Foot abnormalities are actually hard to notice
When examining the feet of patients complaining of lower back pain, stiff shoulders, or neck pain, many are found to have some kind of foot abnormality. It's characteristic that many people don't notice foot symptoms themselves.
The cause of lower back pain and stiff shoulders mentioned in previous articles may have actually been in your feet.
Foot care you can start today
① Toe fist-and-spread exercise (20-30 repetitions)
Make rock-paper-scissors fists and spreads with your toes. Many people find that making a "fist" is easy but making a "spread" is difficult. Continue while carefully checking your form.
② Spend time barefoot or in thin-soled shoes indoors
By intentionally spending time barefoot or in thin-soled shoes at home or indoors, you can increase opportunities for the muscles on the sole of your foot to work.
③ Make toe exercises a habit, even while sitting
Along with the ankle rotations from the "full-body exercises while sitting" introduced previously, make it a habit to move your toes as well.
Summary
The arch of your foot is not something that "should naturally be there"—it deteriorates if you don't use it. Along with caring for your lower back and shoulders, try paying attention to the soles of your feet once in a while.
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足裏の「アーチ」が体を支えている
足裏のアーチを形成する筋肉（足底筋群）は、意識して使わないと急速に衰えます。デスクワーク中心の生活では足指をほとんど使わないため、アーチを支える力が低下しやすくなります。
さらに厚底・クッション性の高い靴は歩行時の衝撃を靴が代わりに吸収するため、足裏の筋肉が働かなくなります。便利さの裏で足底筋群が不活性化し、長期的にアーチを弱めてしまいます。
「歩きやすい靴を履いているから安心」とは、実は言い切れないのです。
足の異常、実は自覚しにくい
腰痛や肩こり、首の痛みを訴える患者の足部を診察すると、多くの人に何らかの足部の異常が見つかります。本人が足の症状を自覚していないケースも多いのが特徴です。
これまでの記事の腰痛・肩こりの原因、実は足裏にもあったかもしれません。
今日からできる足裏ケア
① 足指グーパー運動（20〜30回）
足の指でじゃんけんのグーパーをします。「グー」は簡単でも「パー」は難しいと感じる人が多いはず。丁寧に確認しながら続けてみましょう。
② 室内では裸足や薄底の靴で過ごす
自宅や室内で薄底の靴や裸足で過ごす時間を意識的に作ることで、足裏の筋肉を働かせる機会を増やせます。
③ 座ったままでもできる足指運動を習慣に
以前紹介した「座ったままの全身運動」の足首まわしと合わせて、足指も動かす習慣をつけましょう。
まとめ
土踏まずは「あって当たり前」ではなく、使わなければ衰えていくものです。腰や肩のケアと合わせて、たまには足裏にも意識を向けてみてください。
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