Foot and ankle

The foot is crucial for walking, pushing off, and maintaining balance. It transfers force throughout the lower limb and absorbs shock during movement.

The foot contains 26 bones, contributing to its complex structure and functionality.

There are 7 tarsals, which are the bones in the ankle and midfoot. They include the calcaneus (heel bone), talus, navicular, cuboid, and three cuneiforms.

There are 5 metatarsals, which are the bones in the midfoot that connect to the toes.

There are 14 phalanges, which are the bones in the toes. Each toe (except the big toe) has 3 phalanges: proximal, middle, and distal.

The hallux is the big toe bone. It's essential for pushing off and walking efficiently.

The talocrural joint (ankle joint), subtalar joint (between the talus and calcaneus), and transverse tarsal joints are crucial for foot and ankle movement.

The intertarsal joints, tarsometatarsal joints, metatarsophalangeal joints, and interphalangeal joints are primarily stable joints, providing structure and support but limited movement.

The talocrural joint is the main ankle joint, formed by the talus bone and the lower ends of the tibia and fibula.

The lateral ligaments of the ankle provide stability on the outside of the joint. They include the Achilles tendon, posterior talofibular ligament, anterior talofibular ligament, and calcaneofibular ligament.

The medial ligaments of the ankle support the inside of the joint. They include the posterior tibiotalar ligament, tibiocalcaneal ligament, anterior tibiotalar ligament, tibionavicular joint, and plantarcalcaneonavicular ligament.

The foot has three arches: the medial longitudinal arch, lateral longitudinal arch, and transverse arch. These arches provide support, shock absorption, and flexibility.

The plantar fascia is a thick band of tissue spanning the bottom of the foot, connecting the heel to the toes. It helps maintain the arches and provides support for the foot during activity.

The foot and ankle allow for six basic movements: plantar flexion (pointing the toes), dorsiflexion (lifting the toes), eversion (turning the sole of the foot outward), inversion (turning the sole of the foot inward), pronation (a combination of eversion and dorsiflexion), and supination (a combination of inversion and plantar flexion).

The gastrocnemius is the main calf muscle. It starts at the back of the thigh bone (femur) and inserts into the heel bone (calcaneus) via the Achilles tendon, allowing you to point your toes.

The soleus is a muscle located beneath the gastrocnemius, also contributing to plantar flexion.

The plantarflexors are the muscles that allow you to point your toes. They include the gastrocnemius, soleus, tibialis posterior, flexor digitorum longus (FDL), flexor hallucis longus (FHL), and peroneus longus and brevis.

The dorsiflexors are the muscles that lift your toes up. They include the tibialis anterior, extensor digitorum longus (EDL), extensor hallucis longus (EHL), and peroneus tertius.

The invertors are the muscles that turn the sole of your foot inward. They include the tibialis anterior, tibialis posterior, FDL, and FHL.

The evertors are the muscles that turn the sole of your foot outward. They include the peroneus longus, brevis, and tertius, as well as EDL.

The most common ankle sprain in active individuals is an inversion sprain, which affects the anterior talofibular ligament (ATFL).

Tibial stress syndrome, also known as shin splints, is a condition that causes pain and tenderness along the shin bone (tibia). It's often caused by overuse, inflammation of the tendon sheath, and increased activity level.

The subtalar joint is a gliding joint located between the talus and the calcaneus (heel bone). It allows for motion that helps control the foot's movement during gait.

The transverse tarsal joint, also called the midtarsal joint, is a gliding joint located between the talus and calcaneus and the navicular and cuboid bones.

The intertarsal joints are small joints located between the tarsal bones, providing stability and allowing for limited movement.

The tarsometatarsal joints are the joints where the tarsals (ankle and midfoot bones) meet the metatarsals (bones of the midfoot). They are stable joints with limited movement.

The metatarsophalangeal (MTP) joints are the joints where the metatarsals connect to the phalanges (toe bones). They allow for flexion, extension, and some abduction and adduction movement.

The interphalangeal joints are the joints between the phalanges (toe bones). They allow for flexion and extension, enabling movement of the toes individually.