5 Tips to Better Hiking
Tree roots create a natural staircase
I went for my first difficult hike after breaking my ankle in July '18. And I noticed some interesting things that I might never have known had I not had this injury. I think it's worth a blog post, because regardless of whether you've ever broken or sprained your ankle, many people are deficient in ankle dorsiflexion* and/or weak in the feet and hips and can use these tips to keep hiking safe and satisfying.
*Ankle dorsiflexion is when you bring the
Weird and Unusual Cast Facts
There are few things I recall from wearing a cast 17 years ago when I broke a small bone in the Left foot. The thing that remained with me the most was how wearing a walking boot made my hips unlevel and my back hurt! OH the things I get to look forward to!
This time, I was unprepared but very interested to learn how wearing a cast for a prolonged time affected me in ways I was not expecting. Following are a few of those things.
Bruised Knee Caps
I often scoot around on my bum, fo
Moving Through Life’s Challenges Part 2 – Inclement Weather
[caption id="attachment_1747" align="aligncenter" width="800"] Forest bathing in the winter[/caption]
I live in Canada and it’s November (woke up to snow for the first time this winter on Nov.10), so I deal with inclement weather for around 5 months of the year. Most of that time, it’s just cold, but it can be rain, cold lashing rain, snow, cold lashing snow, ice, black ice, sheet ice, falling ice, sub zero temps, sub zero temps with cold lashing rain snow or ice, slush, dirty slush, dirt
A Long Distance Walk
Part 2 of Seed to Cider, River to Sea (read Part 1 HERE).
The second day of the Movement Matters Retreat was a 20 mile walk that started in Sequim Bay State Park, crossed several streams and the Dungeness River, and ended up in Port Angeles at Morse Creek, a frigid cold salmon stream. We woke early and drove to the start point, met with organizers who sent us to the bridge where the walk would begin, but it turned out that people had just started walking and there was no "big group start.
Movement Matters Retreat – Seed to Cider, River to Sea
On September 23/24, 2017, I took part in the first Movement Matters Retreat, with Nutritious Movement's Katy Bowman. Finnriver Farm co-founder Crystie Kisler hosted the first day at her wonderful apple farm. Crystie also joined us for the retreat, moving right along with us in the Katy-led classes and the 20 mile walk on the second day.
There were 32 participants, including myself and fellow Restorative Exercise Specialist (RES) Lisa Flores of Chattanooga (also a LMT). The rest of the par
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
Balance for Walking
Balance is sometimes defined as “standing still” - i.e., can you balance on one foot? But can you balance walking? How can you tell if you can balance while walking? You are currently walking without falling over I presume. So how do you know if your balanced is compromised?
Walking is a one-legged activity; the heel of the front leg lands, and then the leg in the back is lifted and the centre of mass is transferred forward over the leg on the ground until it becomes the back leg and
Balance and Proprioception
What is balance? What is proprioception? Are they related?
Let’s start with standard definitions.
Proprioception, from Latin proprius, meaning “one’s own”, “individual”, and capio, capere, to take or grasp, is the sense of the relative position of one’s own parts of the body and strength of effort being employed in movement.
(my note: this term seems to have come to use first in the early 1900s)
Balance: (noun) 1. an even distribution of weight enabli
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
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,