In MTB the foot has a dual importance; in fact, it is through him that we 'listen' to the roughness of the terrain and are able to have a more active guide downhill. But his contribution is very important especially during pedalling, in fact it is the last connecting element between the pedal and the leg; it is the anatomical part through which propulsive energy is transmitted.
Taking this last aspect into consideration, it becomes important to analyze its anatomy and the consequences it can have on the entire chain involving the leg, pelvis and back.
Let's get into specifics
The morphology of our body, the activation or otherwise of some muscles, as well as some postural imbalances that also affect pedaling, depend on our foot support and the anatomy of the plantar arch.
A valgus or varus foot generally creates a rotation of the axis of the tibia, which in turn modifies the position of the knee and femur; leading to reduced activation of the muscles that attach to the pelvis.
The valgus foot
Let's analyze the imbalance that probably affects pedaling efficiency the most, i.e. valgus foot.
This dysmorphism often also brings with it valgus of the knees, recognizable by the classic X-shaped knees, in addition to the rotation of the femur axis, which is important because it can reduce the possibility of activation of the postural muscles that stabilize the pelvis.
Is a carbon or Pongo frame better?
I usually start from this consideration that all bikers can understand very well to explain the concept of stabilization and the importance that some muscles play in this situation.
It is clear that a more rigid frame allows for greater transmission of force, guarantees better functioning of the shock absorbers and makes the handling of the bike more precise, all things that are much more complicated with a clay triangle...
Similarly, a valgus foot, which generally has looser and consequently less stable joint components, as well as less toned pelvic muscles; they cause the transmission of force carried out by the more powerful muscles to be less effective. In fact, if the joint complex composed of the femur, hip bone and pelvis is strong, I will be able to express the maximum power that my body is capable of producing. All those dispersions typical of a somewhat ballerina joint will be eliminated and I will have the possibility of releasing these qualities for a longer time, with a lower energy expenditure and a much lower overload of the spinal column.
What to do concretely?
First of all, it is important to carry out a postural analysis, in which the muscular and joint areas are analysed. It will then be necessary to provide a precise training plan that will tone up those areas that are weaker. Finally, a check-up with an orthopedist and then with a podiatrist will also be appropriate, to plan for the creation of an insole to be used during outings. In this way it will be possible to stabilize the foot and consequently improve the kinematics of the leg during pedaling.
Many modern shoes provide the possibility of choosing two supports for their insoles. A solution that goes in this direction and can be very useful in less severe cases, thus helping the biker to improve the transmission of force on the pedals
Beyond mountain biking
But this condition can generate problems that go beyond pedaling, in fact the weakness of the buttocks is often associated with lower strength of the quadriceps too, since the instability of the pelvis does not allow this muscle to activate in the best way.
The lower muscular activity also slows down peripheral circulation, also affecting the presence of stagnation at the hip level, which is greater for women but also very frequent in men.
There can also be imbalances at the lumbar level; we have already talked about hyperlordosis, which often brings with it muscular stiffness at the level of the lumbar dorsal hinge, which for adaptive reasons is also accompanied by stiffness at the level of the trapezius and widespread cervical tension.
Conclusions
Just as a house is built from the foundations and a healthy tree has solid roots that anchor it to the ground, in order to express ourselves at our best, we too need stable and safe foot support.
In the next few weeks I will also talk to you about the tests to verify the stability of the pelvis and the exercises useful for transforming your 'frame' into an excellent product in the best carbon.
