Tag: plantar fasciitis
Feet and Walking
In my last post (link) I mentioned that walking is a category, and that what most people envision when asked to imagine a person walking, is a person walking on a flat, level surface, perhaps a sidewalk. Indeed, when people “go for a walk” most of the time they use a trail or a route they have mapped out that will help them achieve the 10,000 steps on their Fitbit. I went to Costa Rica this spring, and I was looking forward to bushwhacking my way through a wild, untamed jungle, but even
Lifestyle Tips to Support Foot Health
Functional feet are my fondest favourites! For fancy footwork and for fleet feet, follow these four fun facts:
Move your toes
Walk over non-level ground
Go barefoot or transition to a more minimal shoe
Go forth. As in walk. A lot.
Let’s break that down shall we?
Move Your toes: Toes spend a lot of time in socks. Socks spend a lot of time in shoes. Ergo, feet spend a lot of time in shoes, and both socks and shoes conspire to keep your toes from moving as much as they want to
Anatomy of the Top of Foot Stretch
The Top of Foot Stretch lengthens the front of the shin and ankle, and shortens the plantar surface muscles (you may experience cramping), it also lengthens the tendons that extend, or lifts, the toes. Here’s a primer on Foot Anatomy.
Feet have 26 bones -that's a LOT of bones. That's a lot of bones for muscles to attach to and to make up joints for movement. That's a structure meant for a lot of movement.
Landmarks of the feet are:
Heel - the calcaneus bone. If I asked you to point at
Lifestyle Tips for Lower Leg Health
Sticking with the Lower Leg theme - the calf and soleus - what are some other ways you can add support to a part of your body that is now moving more and moving better?
If you’ve been doing the Calf Stretch and Soleus Stretch for a month, you might find that you are experiencing one or all of the following:
ease of discomfort in the knees and feet
less cramping in the calves and feet
more energy for walking and climbing stairs
less discomfort in the a.m. in the plantar fascia
Anatomy of a Calf Stretch
Since my last blog post was about the Calf Stretch, I thought I’d share a little more information about this area of your body and some health issues that can affect you here.
[caption id="attachment_1334" align="aligncenter" width="625"] Gastroc/Soleus[/caption]
The posterior (back) calf is made up of two predominant muscles: the gastrocnemius (gast-rock-nee-mee-us), which is the muscle that gives your calf that shape you are familiar with, and the soleus, which is deep (under) the gast
Vive la Calf Stretch!
FIRST EXERCISE OF 2017 IS THE CALF STRETCH!
You thought I’d start at the foot didn’t you? Well the calf muscles ARE part of the feet - many of the calf muscles are what is called EXTRINSIC muscles which means one end of them are in the foot, and the other end on the leg. So starting here is like getting a two-for-one deal!
But here’s why I really started at the Calf Stretch. This seemingly simple little movement is going to revolutionize your life. The Fidel Calfstretch of exercises,
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