Winter Boot Time

I’ve had a few people in class bemoan the fact that with winter fast approaching (it’s snowing as I type this!) it’s difficult to find a good warm boot that is not heeled in any way. So here’s a quick and dirty list of options for you. I’m saying ahead of time, they aren’t cheap (is any boot?) and many require waterproofing and some maintenance to remain in good shape.

Vivobarefoot Karma

Vivobarefoot Gobi

Vibrams Lontra (made for winter running)

Softstar Sheepskin 

Mukluks

Lems Boulder (some sizes/colours on sale)

Belleville (never heard of these before but they came up on a search)

Merrell (some models are flat)

Bogs

Fluoro-Felt Boots from Love Winter (Canadian made)

If you’re really brave or have an incredible sense of style, drop in to Cool East Market and try on some Tabi boots. They have a full rubber model (you’d have to buy a pair of tabi winter socks) and also (incredibly) a steel toe safety Tabi boot! Neither are on the website.

Cool East Market

Fleece Tabi Socks

Rubber Jika-Tabi

If you know of any other boots feel free to leave a comment! If you need assistance transitioning to minimal or zero drop footwear, get in touch!

Pelvic Floor Workshop November 29

In a month’s time I’ll be doing my second workshop at Yuri’s Village on Greenwood N of Danforth. We had a very successful turn out for the foot workshop last month. The Pelvic Floor is the natural place to go after the foot workshop, but don’t worry if you didn’t make it to the Foot workshop. It’s not a prerequisite, but there are certain things you will have to take my word for without having the background information that would make sense of it. Or, there is also still time to book a private with me to catch up on some of that foot, knee and hip work that we covered in that workshop.

In this workshop I’ll be talking about the role of alignment in pelvic floor health: how you stand and walk, how much you sit can be a contributor to many pelvic floor issues. I’ll also lead an exercise portion and you can have a downloadable pdf of those exercises to continue with at home.  Restorative Exercise™ has helped many women labour more easily (especially the second stage of labour). Ensuring optimal blood flow and oxygen to the hypertonic pelvic floor can improve the health of those tissues. The position of the internal abdominal organs are also alignment dependent! Find out how a few simple changes in geometry can help with POP (Pelvic Organ Prolapse).

To be a participant in this two hour workshop on Saturday November 29 at 10am just email me.

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For a larger view click:

PelvicHealth

Preventative Medicine: What is it worth to you?

Part of being a certified Restorative Exercise Specialist™ (RES) is belonging to a unique community of like-minded people. We RES™ have our own password protected Facebook page where we can chat with founder Katy Bowman and talk about our personal alignment journey, read research articles that members post and come together for support. There are RES™ all over the world and yet as far flung as we are, we know each other and feel like friends. Indeed, when a RES-in-training recently came to Toronto from Portland, I met her and we went for walks and dinners together, and had plenty to talk about!

And yet, when you are part of a movement that is “cutting edge”, sometimes you feel awfully alone. Yoga and Pilates studios can open on just about any corner in this town, hang a shingle and expect customers: “build it and they will come,” because people know these modalities and believe they will give them the health and fitness and bodies they desire.

RE™ is a preventative model, although to be sure, it helps with issues that you might currently have. Indeed, some people have found RE™ and been inspired to take the training to teach it after it cured them of maladies when no other protocol seemed to help. For a great example of this click here.

But it works even better if you can live a natural movement, optimally aligned lifestyle before illness and disease steps in. My personal goal for doing RE™ is to remain pain-free and drug-free as long as possible. I recently visited an aunt in hospital after her knee replacement, and that was very motivating for me – if I can avoid that you better believe I’m going to do everything in my power to do so. We live in a time where replacing body parts is an accepted part of aging.

Not only would I like to avoid the pain preceding a hip/knee/shoulder operation, I’d like to have fully functioning, full range of motion and strong supportive joints that I can count on. How many 40 year olds do you know who can hang full body weight from their arms for a minute? 30yo? 20yo? How many 40 year olds do you know who have full ROM in their shoulders or hips? 30yo? 20yo? Can you sit on the floor comfortably? How many illness that have a stress related component are you dealing with? What are you currently doing to reduce stress?

So what it comes down to is: are you willing to invest in your future now? Having the pain free body of our younger selves is still possible - it is not a normal part of aging to have creaky stiff joints and painful knees/hips/feet, leaky pelvic floors…the list goes on. I won’t lie: it takes a lot of work to restore joint range and function when it is compromised. I work with people whose lives and livelihood are diminished because they are in constant pain. Start now.

Coming Soon: a FREE one hour workshop in Restorative Exercise™ as part of the weekend long health event at Yuri’s Village on November 22. For details click here. The week following I’ll be leading a two hour Pelvic Floor Health workshop at the same location November 29. Details and sign up to follow soon.

 

 

Orthotics: Good or Bad?

I’m doing a Foot Workshop this Sunday and every time I do a foot workshop I get this question: “What’s your take on orthotics?”

The answer always is: “it depends.” It depends on what the orthotic was prescribed for of course, but it also depends on what your goals and priorities are. For example, if I told you to fix a fallen or collapsed arch caused by excessive pronation, or perhaps relieve a plantar fasciitis issue, you would need to:

  • change your shoe selection to a shoe with no heel or less heel than you currently wear and more room for the toes
  • work on mobilizing the joints in your feet using tools such as various sizes of balls, cobblestone mats, non-level and uneven ground surfaces
  • go shoeless when possible inside and out to develop callouses and revive the proprioceptors and sensory nerves on the soles of your feet
  • work on strengthening the intrinsic musculature of your feet and toes
  • change your gait (walking pattern)
  • walk far more than you currently do, working up to a 5 mile walk several x a week
  • work on internally rotating your shank to get your feet back in line
  • change the way you organize your centre of mass (pelvis) and how far apart you keep your feet
  • change the direction your feet are pointing when you are walking
  • work at increasing the mass (literally the # of units that make up a muscle) in the calf group using tools such as half domes
  • externally rotate the hips to get the knee and ankle and foot joints back in alignment
  • work on muscles all around the hips to increase balance and take excess work from ankles
  • restore hip extension
  • sit less/move more

and if you did all that, in about one or two years you might have stronger arches and better feet, would you be willing to take that on? If someone could promise you pain free feet in moments just by putting an orthotic in your shoe, doesn’t that sound like a much easier, much faster choice?

Of course I understand why someone would choose an orthotic over such a long and daunting list of chores. So let me try to convince you otherwise :)

Putting a platform under the foot that is unchanging will over time create a weaker foot, not a stronger one. What happens when you put a cast on an arm or leg, and hold the limb in one unchanging position for a spell? The muscles don’t have to do any work to hold a position or (in the case of feet) adapt to a changing surface and thus, they atrophy. Feet were meant to have many potential joint movements to adapt to various surfaces, and providing only one unchanging surface means none of the joints of the feet (there are 33) have to do much when you are standing on your orthotic. Most people move their orthotic from shoe to shoe, so the surface that the foot experiences virtually never changes.

There is no bone in the foot that is arch shaped – the arches are created by the muscles and ligaments, so taking work away from them will mean the foot is likely to weaken progressively over time. You may find that an orthotic “stops working” and you need succe$$ive orthotics to deal with a problem that is not resolved.

Placing an orthotic under your foot might help the positioning of the knee and hip, relieving knee and hip pain in the short term, but as we have learned, when we remove the orthotic and walk around the house, the feet are weaker and the knee and hip are not really any different (and may in fact be worse due to a less supportive foot). Using an external device to prop the leg into better alignment only works when the device is in place. Any real change in the knees and hips must be addressed as a separate issue that is contributing or caused by foot issues.

Here’s what I tell people who ask me if they should be wearing an orthotic, and I think this is a good compromise:

If foot pain is affecting your ability to move and walk, by all means use an orthotic so that you can get some movement into your day. But then do whatever work you need to do to NOT NEED that orthotic!

I think the same advice is good for things like nutritional supplements and prescription drugs too, but that’s another post.

If you want to learn the steps to take to have strong healthy pain free feet, consider joining us this Sunday at Yuri’s Village, 663 Greenwood at Danforth 12:30-2:30. Email me to reserve a spot.

 

Hip Extension or Spine Extension?

Let’s take a moment to define two anatomical terms; extension and flexion.

Stand up and let your arms hang by your side. Now reach out in front of you as if to grab your steering wheel. This is flexion.

Let your arm hang by your side again. Now move the arm behind you, without twisting or turning. This is extension. When you walk with a good arm swing, your arm is moving from extension to flexion in this plane (back to front) that we call the sagittal plane.

The same can be applied to the legs. If you lift your leg out in front of you as if to climb a step, this is flexion (of the hip and if the knee is bent, the knee also). Standing on one leg, take the other leg behind you: extension of the hip. When you are walking, your leg moves backward and forward on the sagittal plane.

The amount of extension of the thigh bone (femur) can be measured by how many degrees the thigh can move in this direction, provided the pelvis remains neutral. Although if you watch someone walking it might appear as if their leg is moving behind them, If the pelvis tips forward when the leg moves back, the fulcrum is actually the lower back – precisely the place where back pain is commonly felt! There is less movement in the actual hip joint than there is a combination of movement of the hip + lower back. Ideally we want to move just the hip joint to get our leg in extension, sparing the spine the wear and tear of having to compensate for a lack of movement in the hip joint. In this drawing, the red dotted line shows that the two alignment points on the front of the pelvis remain vertical as the leg is moving behind the body. The red dot in the middle of the femur is the fulcrum around which the leg is moving within the hip joint. The spine remains unchanged.

photo 1

 

But in what circumstances would we have to resort to a combination hip/spine movement – why does it occur and why aren’t we aware that we are doing it? It’s not like you would consciously choose to wear out your disks!

The amount of hip extension that a normal healthy hip should have varies depending on the source consulted but ranges from 5° to 30° (or more). The above picture shows extension of approximately 25°.  Let’s simplify the pictures and look at a few more examples.

photo 3

Picture A above shows a neutral pelvis (block) and a neutral femur. This would be like standing up with the leg vertical and the hip is in neither flexion nor extension. The lower back (lumbar spine) is also in a normal lordotic curve.

Picture B shows the hip in 25° extension with the block still in neutral. This is like the drawing above, where the hip is in extension and the spine is unaffected. So far so good.

Picture C shows the pelvis tilted. The femur is in 25° of extension relative to the ground but in fact, NO CHANGE has occurred in the hip joint itself. The movement occurred in the lower back. This is the unfortunate situation in the majority of people. We have lost our normal range of motion in the hip and have to resort to moving our pelvis and spine to get what looks like a normal gait pattern. In fact, with every step you take, you are creating damage to the disks of the lumbar spine.

In order to restore range of motion to the hip and prolong the life of the lumbar spine and disks, one must lengthen the hip flexors and stop sitting all day long. Getting the pelvis in alignment and restoring the natural reflex driven gait pattern that utilizes hip extension over hip flexion is also necessary. Restorative Exercise™ is a great choice for learning how to get your hips moving again.

Psoas Release Part 2

The first post in the psoas series can be read here.

I thought a simpler explanation with pictures of the psoas release would be helpful. Not everyone wants to study the physiology and anatomy, but everyone could certainly benefit from having less tension in their psoas (or psoai as there are two of them).

The first thing you should do is gather some materials that you can use to bolster yourself. We use a yoga bolster but they can be a bit pricey. Some things that could work: couch cushions, rolled up beach towels, a rolled up sleeping bag, a rolled up blanket secured with ties. Here’s how to determine how much bolstering you will need:

First sit on level ground (the floor is best) with your legs straight out in front of you. You can use your hands on the ground behind you so you don’t have to strain to sit up straight. Take one hand and feel along the back of your thigh (hamstrings). Usually the back of the thigh is right down on the ground in this position. There are extreme cases where this isn’t true, but for most people you will have your hamstring muscles on the ground. It will be hard to get your fingers underneath, you kind of have to shove them under the flesh. Got that so far?

photo 1 (4)

Now, ease yourself back until you are lying all the way out on the floor without any bolstering under your head or shoulders. If you feel under your thighs now (you have to side bend a bit) you might find that they are no longer solidly on the ground. The space might differ person to person – sometimes there is a really large gap, sometimes you are almost on the floor, but not the same as when you were sitting. It helps to have a kid or spouse or someone to help with this part, but with practice you can certainly do it, and once you do this the first time you don’t have to repeat this every time. Note that I am not talking about the space behind your knee, but rather the belly, or middle of the thigh.

photo 1 (5)

Sometimes the hamstrings are low but the ribcage looks like this:

photo 3 (3)

Can you see how the model in the photo is arching away from the floor? If you took a horizontal line from the front of her ribs it would be above the pelvis. We want those bottom ribs to be down as well.

Take the bolster you are using and place it under your head and upper shoulders. It takes a bit of practice to get the placement just right, but don’t be too concerned at first, you can always move up or down and make adjustments as you go. I cue people to place it a little above mid-thoracic. The thoracic part of your spine is the rib cage area. The bottom ribs will be hanging in space.

Now check the hamstring situation – are they back down on the floor? If not, and they must be right down, increase the height of the bolster until they are. You can throw folded blankets on top, or use a yoga block or dome, whatever you have handy that is comfortable for you. There are some people who are so tight that they are practically sitting upright to get those hammies down, and if you are one of them, don’t despair. This will change with time and diligent practice. Eventually you can lessen the amount of bolstering.

You might find (this is common) that one hamstring comes down, but not the other. This is because one of your psoas muscles is tighter than the other. Get them both down.

Check out the position of your head and neck. Is your chin pointing to the ceiling? If so, you are in hyperextension of the neck – not good! Place something under your skull (not the neck) until the curve of your neck follows gracefully the curve of your ribcage/upper back. This should be a very comfortable position.

photo 2 (4)

ps I asked the model in the photo to raise her arms for the picture so the placement of the bolster would be visible. You want to have your arms on the floor a little bit out from the body, with the palms facing up.

Now the next part is the most difficult. Lie there and do nothing. That’s right, do nothing. This is harder than it sounds. We all have residual tension in our trunk muscles and letting go of it is really helpful, but first you have to understand that the tension is there. We are so used to having this all the time that letting go is the hardest thing! This why one of my favourite sayings is “Doing nothing is doing something.”

After a bit of time has elapsed (5 minutes is the minimum, but feel free to lie there for 20 minutes) you might find that your bottom ribs are sinking closer to the ground. Maybe they are touching the ground! In most cases, it takes a bit of practice to get the ribs down, but by no means are you to force them down. You can probably engage your abs and tug the bottom ribs toward your pelvis, but this is using tension in the front of the body to override tension in the back of the body, and two wrongs do not make a right! The idea is to alleviate the tension in the back of the body.

photo 4 (1)

AHHHHH! (Ideally this would be on the floor and the entire arm would be supported – I thought the white wall would be a good backdrop for the shoot.)

The goal would be to eventually lie flat on the ground, with the back of the legs in contact, and the back of the ribs in contact with the ground. The fact that the ribs and/or hamstrings are not in contact is indicative of tension in the psoas and other hip flexors.

This is the first of two psoas releases, but it is my favourite and the one all my clients insist on doing every day! Let me know how it goes for you.

 

 

 

Kegels – Should You, or Shouldn’t You?

Someone in the Restorative Exercise™ community brought this to my attention today:

http://www.dailydot.com/technology/kgoal-kegel-app/

My first thought was “I bet I could get that sucker up to 10!” I guess my competitive spirit is alive and well. As much as I want entrepreneurs who mean well to succeed, especially when it comes to the area of women’s health, is this product a must-have?

The idea behind this product is that you insert it into your vagina and “squeeze,” thereby performing a “Kegel” and strengthening the pelvic floor muscles. We women have been told for decades that this is the key to maintaining a strong healthy pelvic floor, and protecting us from the possibilities of incontinence or Pelvic Organ Prolapse (POP) which is where the internal organs such as your bladder, rectum and uterus collapse down and sometimes even out! I posted a great blog post on that subject on my Facebook Page, so if you missed it, click here. (Don’t worry, the pictures are drawings and very helpful.)

But what exactly is a Kegel, and what is it for? Let’s look at the history for a minute. Arnold Kegel, a gynaecologist, developed the Kegel (named after him obviously) in the 1940s as a non surgical intervention for genital relaxation (Wikipedia). It is also thought that these exercises were given for a short time postpartum to help injured and stretched muscles regain their strength before the mother went home. (Historically women did not give birth lying on their backs, nor did they spend 3 days after birth lying on a hospital bed – so maybe Kegels were necessary for that reason).

But as we all know so well – sex sells. Enter the penis (sorry). If you want to intensify your orgasms and please your man with your tighter vag (I’m already envisioning the spam I’m going to get) – suddenly Kegels are to be done not only after childbirth, but all the time. All day long. Every day. On the subway, in the office. Use your new App to record the strength and duration and track your progress. (I’m curious as to the “games and other interactions” part!)

So, do Kegels work? Do they keep your organs in and fix incontinence issues? The answer is: it depends. Firstly, it is important to note the “relaxation” part of Dr. Kegel’s intentions. Simply training a muscle to contract (any muscle) is going to have the result of a tight short muscle. And here’s the thing: a tight short muscle is not a strong muscle.

Measured by the electricity it generates, a tight short muscle cannot generate force (because its fibres are too close together to contract more) and will eventually fail. So if you have a hypertonic (too much tension) Pelvic Floor (PF), you might find Kegels work in the short term, as the muscle contracts more to its shortest position, and then it will simply be too contracted all the time to sustain the forces upon it (the weight of the organs above, the pressure from bearing down, perhaps a baby) and will ultimately fail.

The lesson to be learned here is – find out first if you have a hypertonic PF and then learn to relax it. A muscle can only generate force if it is at its correct resting length, and can yield back to this length after a contraction. (There are physiotherapists who specialize in PF work – just do a search for pelvic floor specialists in your town or city.)

Second, Kegels don’t address all the PF muscles (and most people are confused about what those are anyway, and how it feels to contract them). Inserting something into your vagina and squeezing it might get at some of those muscles but simply “stopping the flow of urine” does not address the weaknesses that might be present in the entire system.

 Gray408

 Men look a lot like this too, and they suffer from PF dysfunction and POP as well.

Third – and perhaps the most important. We are taking a small part of a large system and isolating it and treating it apart from that system and that is not a model that creates holistic health! If you have a PF dysfunction, a sneeze pee problem, more serious incontinence, POP, etc, you need to find out WHY this is happening. It is likely a more global issue that will require some retraining of multiple body parts that support the PF. For example, the position of the sacrum can effect the efficacy of the PF and the ligaments that connect to it determine the position of the internal organs to a large extent. *Kegel exercises can actually pull the sacrum into further counter nutation, shortening those muscle fibres even more!*

 Gray404

This is a cross section showing the sacrum on the left.

Also, the muscles that attach to the sacrum from behind (glutes) will create a counter pull on that bone, which in turn ensures the correct amount of tension on the PF. See, it’s all connected. So maybe you are a slumper when you sit and sit on your tailbone, changing its orientation over time, or maybe you don’t walk with any posterior muscles innervating and creating the environment for optimal PF operation. It can be a multiple factor kind of thing. Doing Kegels won’t innervate your glutes or get your hips to extend, get you off your chair and walking (unfortunately).

If you are determined to have hypotonic (low tone) tissues, Kegels might indeed be prescribed, but in our chair sitting, heel wearing (heels contribute hugely to PF dysfunction) culture, that is getting rarer and rarer.

I’m going to wait and see what kind of games they come up with for this new device. In the meantime my PF wants to go for a walk.

I’m Back – with 3 tips to make a difference.

alignmenthack

I’m surfacing from a deep dive into nutrition. It all started with Sean Croxton’s (of Underground Wellness) Thyroid Sessions. This was a two week online session with 22 taped interviews with various experts. It was free for the duration (you can purchase the course online now) so I signed up thinking I’d catch a few and see what they had to say. Well I was hooked! I ended up watching all of them, some of them more than once. Then there was the inevitable spin off books, websites, podcasts that I’ve been working my way through (just finished Nora Gedgauda’s “Primal Body-Primal Mind”). Then just as I thought I was seeing the surface, along came another online series, this time by Suzy Cohen (America’s Pharmacist!) and Dr. Brownstein, with 32 presenters. I was a bit choosier this time, but still managed to catch some very interesting interviews. (This is also available for purchase online.)

The upshot is, I’ve overhauled my diet and decided to go gluten-free! And as if that wasn’t enough, I decided to go sugar free as well. Because I had such a sweet tooth for my entire life (and baking is my middle name), I had to give up anything remotely sweet for a time, until the cravings stopped. Even my morning smoothies are more greens and vegetables than fruit now. I just hope eliminating these things from my diet at this late stage in my life will have a positive influence on my future health.

One podcast I listened to was with Chris Kresser (his book “Your Personal Paleo Code” is next up on my reading list). He said if doing a major overhaul on your diet sounds too daunting for you, the three things you can do that will make the most difference would be to eliminate:

1. gluten
2. sugar
3. highly processed vegetable oils (frequently found in processed foods) such as soy, canola etc.

Since this isn’t a food and nutrition website, you’ll have to do your own research into the whys, but since this is a movement website, I thought I’d give you three movement tips that will make the most difference in terms of your future joint health.

Here they are:

1. Calf stretch multiple times a day
2. Walk with your feet pointing straight ahead
3. Walk with your feet hip width apart

Let’s start with #1 – the Calf Stretch. This is the grandaddy of all Restorative Exercise™ prescriptions for the simple reason that tension at the back of the lower leg has such a profound effect on all the body parts above as well as below (into the foot).

Tension in the calf muscles alters the acceleration of the spine while walking, which creates tension in the muscles along the spine to help keep the spine upright, which creates pressure on the disks. So for every problem, from Plantar Fasciitis to sore backs, disk degeneration, osteoarthritis, shoulder and neck pain and more, you should start with a good calf stretch, done properly multiple times a day.

In Restorative Exercise™ we like to use functional positions, that translate into real world movements. Our calf stretch position actually measures a positive or negative gait stride. But you don’t need to know that – only know that other calf stretches commonly done are not the same in terms of load and accurate analysis.

We utilize a simple piece of equipment that is easy to find online or buy at your local fitness store (or from me at class) called a half dome. If you want to start your calf stretch now, simply roll up a towel or even a yoga mat, or use a book on the ground! Place the ball of your foot on the apex of the dome and drop the heel to the ground. The other foot can start a short step behind the stretching foot. This stretch can advance in time, but the goal is to be able to have this range of motion in your ankle without feeling a stretch. This is what “restorative” means in the name of the program. If you are feeling a stretch, you can be sure your calf muscles are shorter than they should be for optimal function and there is some biological tax (see the list above) certain to be paid. So get stretching.

#2 – Feet Straight Ahead: Feet that point off to the sides (even slightly) will create a rotational force that torque the knees and hips and create bunions. The foot is a lever and optimal leverage is produced when the foot is at its longest – hence heel to toes with feet straight. Otherwise, you are walking along a short lever that is outside edge to big toe metatarsal head – there’s your bunion producing gait pattern. Walking with a toe-out position over a lifetime actually causes the bones of the leg to alter their position from neutral to maintain a knee position that can still function. So it will take a while to correct. Start now.

#3 – Feet Hip Width Apart: Walking with the toe out position described above usually means the heels are too narrow and the toes are too wide. This is a recipe for knee pain. The distance from centre of ankle to centre of ankle should be the same as the width across the pelvis, from ASIS to ASIS. Walking with the feet this wide (and straight) will ensure less friction to the knee joint and a better hip position, enabling that lateral hip musculature to strengthen and increase your balance. Now that’s worth working towards, better balance is something that will increase your likelihood of living independently into advanced age.

Keep in mind the above tips are to be used with common sense – if you have a big discrepancy between what you are doing now and alignment, proceed slowly. Small increments of change are still change.

And if you made it this far you get a bonus – here are three health related tips that will make a difference: lose the high heels, drink more water (half your body weight in ounces daily in small increments through the day) and go for a walk every day, including a nice long walk a few times a week. Now, who has a gluten free recipe for birthday cake?

 

 

Loonies for les éléphants

Elephant

 

One of my clients has signed up for a 100 mile walk to benefit elephant anti-poaching efforts in Kenya. This is something I feel very strongly about, as I’m sure you do! I would like to help Deborah raise some funds for this worthy cause.

To that end, I suggest a monthly (or perhaps bi-monthly if there is interest) walk of our own. You can bring your friends, your spouse, your children, your dogs, rats, cats, elephants and unicorns if you have them. But make sure to bring your loonies because I will be passing the can at the walk. If you don’t have a loonie (then God bless you!) feel free to join us anyway, and if you have more than one loonie, you can put them both in the can! If you can’t join us but want to contribute please contact me by email or comment on this post and I will get in touch.

Between now and September I would like to organize neighbourhood walks that are TTC accessible for those without cars, in all areas of the city, including parks, ravines, streets. Every walk will include a free lecture and tips on some aspect of gait.

Some tips might cover shoe selection, foot health, knee and hip alignment, arm swing, etc. These will not be speed walking outings, but natural gait and movement sessions. Anybody can take part regardless of age or physical shape. If there are stairs or hills we will discuss and practice the correct way to go up and down them, but we won’t be looking for large hills for purposes of fitness training. The idea is to just have a nice day out walking a nature trail with (hundreds of) our friends and learn something interesting and helpful while feeling good about keeping elephants alive.

100% OF THE MONEY RAISED ON THESE WALKS WILL GO TO THE SPACE FOR GIANTS PROGRAM.

Please let me know in the comments section, on Facebook, or by email what is the best day and time of the week for you. I will do my best to organize the walks around the most availability. As I said, I walk just about every day anyway, so there is always a partner for you if you want to come along!

Keep your eyes on this space for the first walk announcement coming soon!

 

(Image used with permission http://www.junkaholique.com/)