From a soccer strike to an MMA kick, using our feet is a necessary part of the game. But with great force comes great responsibility, and swinging your leg like an axe can get your foot in big trauma trouble. We at Podiatry Center of New Jersey want you to know the general biomechanics of a safe and powerful kick so that you can reduce the risk of seriously injuring yourself. Let’s explore the universally proper kicking forms for different sports.

The Foundation: Your Planted Foot

For most kicks, the foot that’s not kicking is your anchor. It should be positioned not too close or too far from the ball to provide a stable base, and the toes of your planted foot should point in the direction of your target.

Whether you’re pitching in baseball or winding up for a big shot on goal in lacrosse, a misplaced plant foot can lead to awkward twists that cause sprains.

The Ankle: A Locked Position

The foot and ankle of your kicking leg should act as a single, rigid unit upon impact. Think of it as locking your ankle; a strong, firm ankle protects the delicate bones of your foot.

If your ankle is floppy the moment of impact, the force can be absorbed by the foot’s many small joints, which could lead to pain or even stress fractures. This is a common point of emphasis for podiatrists who see repetitive stress injuries from kicking.

The Body: Hips and Follow-Through

A proper kick isn’t just about your foot; the power comes from your entire body. The kick should originate from your hips, not your knee or ankle. Your leg should swing like a pendulum and produce a smooth follow-through.

Because when your leg continues to swing in the direction of the kick, it helps to dissipate the energy and reduces the impact on your joints. Stopping your kick abruptly, though, can send that force right back up your leg.

For Different Kicking Sports

  • Soccer: For a powerful instep kick, your foot should be firm and your ankle locked. Contact should be made with the top of your foot (your shoelaces) to strike the ball cleanly.
  • Football: A football punt should be a smooth, straight-leg swing. Your foot should meet the ball in the sweet spot for a clean spiral. A stiff ankle is key to a long kick.
  • Martial Arts: The powerful snap kick requires a stiff ankle and a pivot on the planted foot. The pivot is essential to align the body’s momentum and reduce rotational stress on the knee.

The plant leg, the kick, and the follow-through. Follow this motion, and your feet will thank you this fall sports season.

If you have more questions about foot care or want to address specific concerns, don’t hesitate to reach out to the expert team at Podiatry Center of New Jersey! Give us a call at (973) 925-4111 or make an appointment online.