Be Good To Your Feet, And They Will Be Good To You!

Feet

We spent the past week focusing on shoulder and neck strain that occur in sitting professions. The start of a new month seems like a good time to focus on those who spend their day rushed off their feet.

No part of our body takes quite as much abuse as our feet. We shove them into a variety of footwear and sports equipment, without always considering the consequences.  We stand on them for hours on end and put them through punishing activities. We sprain our ankles, stub our toes, step on lego, and get plantar fasciitis. We plant our feet, have two left feet, get our foot in the door and put our best foot forward. We have twinkle toes and play footsies and this little piggy. Feet are a huge part of us and our health. If our feet hurt, we are tired and miserable.

One of the best ways to prevent foot pain is proper fitting shoes. I am often asked by clients which brand of shoe to buy. The answer is “it depends”. Whether you have high arches, wide feet, narrow feet, walk of your heals or your toes. I can spend an hour in the shoe store, trying on every brand of runner. I always end up with the same brand that I bought back in junior high. They just fit my feet.

They also have to be suitable for the task.  A couple years ago we were in Canmore for a conference. I didn’t think we would have time for hiking, and in an effort to pack light, I didn’t take my hiking boots. It turned out, on the last day, someone told us about Grotto Canyon, only 3 hours in and out. We had time before dinner, so decided to go. All I had in the car were my aerobic shoes for Refit**, so I wore them. Grotto Canyon is a dry creek bed, almost entirely round rocks. Aerobic shoes are designed to slide and spin. It was an easy hike, we didn’t hurry, we didn’t even break a sweat. Fast forward to our leisurely 2 hour dinner in a nice restaurant. At the end of the meal, I tried to stand up and it was like someone stabbed my calves with daggers! For the next few days, as long as I kept moving, I was fine. Sit for 20 minutes and it was agony to stand. From now on, my hiking boots go wherever I go!

The other important thing about shoes is to keep an eye on the wear and tear. A shoe that you only wear indoors at work can still look brand new on the outside, but the insole can be completely worn out. You have to actually stick your hand in to feel. Your feet are used to how it feels, the wear happened gradually.

There are a lot of specialty insoles available for all types of shoes, and they are very clearly labeled as to their purpose, high heels, arch support, impact absorption, plantar fasciitis, etc. They aren’t expensive and it isn’t hard to find the right one for the job. I also have a little tip: if you know you are going somewhere that requires you to take off your shoes, put the insole inside your socks. Works like a charm!

**If you haven't heard of Refit, you have to check it out! It's an amazing dance cardio workout that makes a conscious effort to create a healthy, positive environment. Even though we can't attend classes right now, there are lots of online resources.

https://www.facebook.com/refitsundre/

Plantar Fasciitis

Today we are going to talk about a condition, rather than a muscle. Plantar fasciitis is the term for pain and inflammation in bottom of your foot. The plantar fascia is the ligament that travels from your heel to the ends of your foot bones at the base of your toes. It attaches at the same place as your Achilles tendon, so Achilles tendinitis can also be a factor. The classic sign of plantar fasciitis is extreme pain in the bottom of the feet first thing in the morning. This is because when we sleep, our ankles and calves relax. When we stand up after 8 hours, our Achilles tendon stretches and pulls on the plantar fascia. Also, the weight of our body on the arch of our foot flattens it slightly. These combined forces stretch the ligament which causes pain.

Plantar fasciitis is aggravated by:

Walking barefoot on hard surfaces

Shoes without supportive insoles

High heels

Flip flops (don't get me started on flip flops)

Treating Plantar Fasciitis:

Rather than one stretch, I’m going to share a variety of techniques that you can do at home to relieve the pain of an inflamed plantar fascia.

In the morning:

Apply heat to the feet and calves to help the muscles, tendons and ligaments to relax.

Before standing, loop a belt around the ball of your foot, holding either end like reins. Gently pull your toes towards your head.

With the belt still looped, press your foot against it, while your arms resisting on the ends of the belt.

Massage your calves.

Anytime:

Calf Stretch: Step forward with your right foot and bend your right knee. Keep your left leg straight and press your left heel to the floor. Hold 20-30 seconds, keep breathing. Switch sides

Foot Stretch: Stand on a step (as if you are going up) with your heels hanging off the step. 

Hang on to the rail and slowly press the right heel down so it is below the step. Hold 20-30 seconds. Repeat with the left foot.

End of the Day:

To ice your feet and reduce inflammation, fill a water bottle (leave a little headroom for expansion) and freeze it. At the end of the day, with socks on, roll it under your foot.

Get a 1-2” rubber ball, the kind that bounce really high. While sitting, place the ball under your foot and roll your foot on it to massage it. Use as much pressure as is comfortable

Place a hand towel on the floor. With bare feet, starting on the end closest to you, used your toes to “scrunch” and pull the towel towards you. Just a little at a time, like an inch worm.

If your feet are hot and swollen at the end of the day: Mix half and half rubbing alcohol and water in a spray bottle. Add a few drops of tea tree oil and peppermint oil. Spray your feet when you get home. The fast evaporation of the alcohol cools them down.