Foot Instability and Sports Injuries

Foot Instability and Sports Injury Risk in Whitby

Many common running and sports injuries are linked to the way your lower body is built and how your feet move. A large study from the Allan McGavin Sports Medicine Centre looked at over 2,000 runners with injuries and examined their biomechanics — things like leg length differences, knee alignment, foot arch height, and how the kneecap tracks.

The study found that certain structural issues in the legs and feet make people more likely to develop specific injuries. Below is a simple explanation of the most common injuries and the structural problems most often associated with each.

Patellofemoral Pain Syndrome (Runner’s Knee)

This was the most common injury. People with this condition often had:

- Bow‑legged or knock‑kneed alignment
- Flat feet more often than high arches
- Kneecaps that turn inward
- A higher‑than‑normal Q‑angle (the angle between the hip and knee)

In simple terms: Misalignment of the knees and feet puts extra stress on the kneecap, causing pain at the front of the knee.

Iliotibial Band Friction Syndrome (IT Band Syndrome)

This was the second most common injury. Common structural contributors included:

- Bow‑legged alignment
- Flat feet
- Some cases of knock‑knee alignment
- Occasional leg length differences

In simple terms: When the leg is not aligned properly, the IT band rubs excessively on the outside of the knee, causing irritation.

Plantar Fasciitis

People with plantar fasciitis often had:

- Bow‑legged or knock‑kneed alignment
- Flat feet more often than high arches
- Occasional leg length differences

In simple terms: Poor foot alignment and arch mechanics strain the plantar fascia, leading to heel and arch pain.

Meniscal Injuries

These knee cartilage injuries were associated with:

- Bow‑legged or knock‑kneed alignment
- Some flat feet
- Occasional leg length differences

In simple terms: When the knee joint is not aligned well, the cartilage inside the knee can wear down or tear more easily.

Tibial Stress Syndrome (Shin Splints)

People with shin splints often had:

- Bow‑legged or knock‑kneed alignment
- Some flat feet
- Occasional leg length differences

In simple terms: Misalignment causes uneven stress on the shin bone, leading to inflammation and pain.

Achilles Tendinopathy

This injury was linked to:

- Bow‑legged alignment
- Flat feet
- Occasional leg length differences

In simple terms: Poor foot mechanics and leg alignment increase strain on the Achilles tendon.

Patellar Tendinopathy (Jumper’s Knee)

People with this injury often had:

- Knock‑kneed alignment
- Flat feet
- Higher Q‑angle
- Some leg length differences

In simple terms: Misalignment of the knee and foot increases stress on the patellar tendon, especially during jumping or running.

The study supports what many clinicians see daily: Foot instability and poor alignment can contribute to many sports injuries.

How custom orthotics can help with:

Orthotics work by improving alignment, supporting the arch, and reducing abnormal stress on the legs and feet.