KAWARTHA LAKES-So many of us are walking around with aches and pains and have no clue how to fix it!
As a practitioner of movement therapy, I see a ton of clients who started out moving in poor positions (or not moving at all!) and after starting a mindful movement practice, have not only corrected their positioning, but have erased their aches and pains, too!
Here are some interesting foot facts that might tell you a little bit about why you are having pain, and what you can do to fix it!
1.) It is proposed that 75% of North Americans have foot pain at some time in their life. There are more women with foot pain with men, and I imagine this is because we wear high heels, flats, mules and other cute (but very painful) footwear.
For some reason, I’ve also noticed when fitting women for orthotics, we never seem to have our shoes sized correctly and seem to always be wearing ones that are too small for our toes to breathe and wiggle!
When shopping for shoes, make sure you are wearing your proper size because all brands are not sized the same!
If you aren’t sure, see a staff member who can measure you up for length and width.
2.) Our feet need proper support, but not too much. Just like when we wear a brace for too long, the muscles underneath can become weak. It’s the same with our footwear. We want to have some support, but still be able to move through full range of motion and use all the tiny muscles of our feet!
Look for a minimalist shoe with a low heel drop. This helps with range of motion and allows your calf muscle to elongate.
3.) Exercise can go a long way in improving our foot pain!
I’m not talking about slipping on your running shoes and going for a run either.
I’m talking about mindful exercise designed to improve the range of motion, stability and mobility of the foot.
What I love about Pilates is that we always start with footwork-because our feet are our foundation and need to move well! Make sure your exercise program has some footwork built into it. Move your toes, try to lift and spread them, lift your arches, balance; all of these things contribute to good foot health!
4.) Your feet are often a mirror for the health of the rest of your body.
Foot care is very important, especially in aging. You want to make sure you are getting the skin on your feet checked out regularly because feet can sometimes be the first sign of diseases like diabetes, arthritis, and nerve and circulatory disorders.
Make sure you take good care of your feet by examining them, washing and drying them thoroughly and taking care of your nails. If you can’t do it yourself, there are many foot care providers who can help!
Here are some of my favourite simple foot care exercises to help you out on your journey to pain-free feet!
-Toe Stretches: put your fingers between each toe and circle your ankle. Then press each toe down so the “knuckle” of the toe shows. Do this to each toe and hold for about 30 seconds.
-Foot Circle: circle your ankles one direction and then the other. This increases circulation and improves mobility. You can do this as many times as you like throughout the day!
-Toe Spreaders: Pick up a pair of manicure toe spreads and wear them for 10 mins in the morning and 10 mins at night! This will give you more space between each toe which helps with balance, keeps your toes stretched out, and decreases pain.
I hope you liked my foot care tips this week. If you’d like to work with a Pilates & Movement Therapist, come check out my studio at www.sweathappywellness.com
Becky Sheehey is a Holistic Health Coach, and a Pilates and Movement Expert with a background in Kinesiology. She lives in Lindsay.
