Josefina Toscano, podiatrist: "There are many knee pathologies whose origin is not in the knee, but in a lack of foot function and stability."

The feet are one of the most complex structures in the human body: in just a few centimeters they concentrate 26 bones, 33 joints and more than 100 muscles , tendons and ligaments. According to podiatrist Josefina Toscano , this architecture functions as a triangle that must be rigid to propel the stride and flexible to cushion the impact . When the plantar arch loses firmness , the load is distributed unbalanced and other joints, such as the knee or hip , must compensate for this deficit, with the consequent risk of discomfort and injury.

Proper foot function is key to the stability of the rest of the body . Toscano emphasized in an interview with the BBC that " there are many knee pathologies whose origin is not in the knee, but in a lack of functionality and stability of the foot ." A common case is overpronation , when the foot tilts excessively inward and drags the knee, generating what is known as dynamic valgus . This alteration ends up causing pain not only in the knee , but also in the hip and lower back. For the specialist, maintaining a strong and stable foot is the first preventative measure.

The determining role of footwear

The type of shoe we wear directly affects the health of our feet. Toscano warns that excessive cushioning can isolate the foot from the ground and reduce proprioception, which in the medium term leads to instability. However, for people with hyper-unstable feet , this characteristic can become a positive support. For her part, trainer Alicia García draws attention to narrow lasts , which compress the toes and weaken the muscles. Both agree that the ideal footwear is one that respects the natural shape of the foot and allows freedom of movement.

There are simple routines to improve foot strength and stability . These include massaging the fascia with a frozen ball or bottle, curling a towel with your fingers to activate the plantar arch, and walking on your toes or performing heel raises on a step. Toscano considers the latter the most comprehensive, as it works the calves, arch, and balance simultaneously. Practiced consistently, these exercises help prevent injuries , correct imbalances, and promote better overall posture, remembering that caring for your feet is caring for your entire body .