Hello friends, and welcome to this month’s Joyinmovement newsletter.
This month’s subject is FEET! Inspired by Thomas Merton, I
offer this quote to get us started, “Be good, keep your FEET dry, your
eyes open, your heart at peace and your soul in the JOY of movement.”
offer this quote to get us started, “Be good, keep your FEET dry, your
eyes open, your heart at peace and your soul in the JOY of movement.”
I was going to write about running this month. While
out on a hike it occurred to me that in all the newsletters I’ve
written these past few years I’ve never really devoted a month to FEET.
How can one really discuss running, or movement of any kind, without
understanding our feet: their anatomy, function and what makes them
healthy? I have a long standing fascination with feet, my own as well as
others. You might have heard me say that I don’t always recall a
student’s face but I always remember their feet. As a movement coach and
Yoga teacher I am always looking at and teaching about feet, and
movement does, in many cases, have its origin in the feet. We often
don’t pay attention to our feet until pain arises, but I think in this
case an once of prevention becomes a pound of cure.
out on a hike it occurred to me that in all the newsletters I’ve
written these past few years I’ve never really devoted a month to FEET.
How can one really discuss running, or movement of any kind, without
understanding our feet: their anatomy, function and what makes them
healthy? I have a long standing fascination with feet, my own as well as
others. You might have heard me say that I don’t always recall a
student’s face but I always remember their feet. As a movement coach and
Yoga teacher I am always looking at and teaching about feet, and
movement does, in many cases, have its origin in the feet. We often
don’t pay attention to our feet until pain arises, but I think in this
case an once of prevention becomes a pound of cure.
Your foot, which is everything below your
ankle, has 26 bones. Your two feet combined account for almost
one-quarter of the total number of bones in your body. There are 33
joints in each foot and about 20 muscles manage control of the foot’s
movements. Each foot contains more than 100 ligaments that connect bone
to bone and cartilage to bone and hold the whole foot structure
together.
ankle, has 26 bones. Your two feet combined account for almost
one-quarter of the total number of bones in your body. There are 33
joints in each foot and about 20 muscles manage control of the foot’s
movements. Each foot contains more than 100 ligaments that connect bone
to bone and cartilage to bone and hold the whole foot structure
together.
The big toe helps to maintain balance and the little
toes function like a springboard. The three inner metatarsal bones
provide support while the two outer metatarsal bones, one on each side
of the foot, move to adapt to uneven surfaces. Your feet actually have
three arches. The transverse runs from side-to-side just back from the
ball of the foot. This arch bears the most weight. Another arch runs the
length of your instep and it flattens while you stand or run, gives
spring to your gait and shortens when you sit or lie down. The third
arch runs on the outside of your foot. Both the long arches absorb shock
and aid in balance. Understanding arches is important because, for
instance, a low arch, or flat foot tends to turn your foot inward. A
high arch rolls the foot outward. Both of these structural variations
can cause knee, hip and back pain. When arches are not healthy and your
body is not lined up over your feet, you become a “chain of
compensations” all the way up to your head. We all know what this looks
like in others (picture a person with crooked posture) as well as in
ourselves.
toes function like a springboard. The three inner metatarsal bones
provide support while the two outer metatarsal bones, one on each side
of the foot, move to adapt to uneven surfaces. Your feet actually have
three arches. The transverse runs from side-to-side just back from the
ball of the foot. This arch bears the most weight. Another arch runs the
length of your instep and it flattens while you stand or run, gives
spring to your gait and shortens when you sit or lie down. The third
arch runs on the outside of your foot. Both the long arches absorb shock
and aid in balance. Understanding arches is important because, for
instance, a low arch, or flat foot tends to turn your foot inward. A
high arch rolls the foot outward. Both of these structural variations
can cause knee, hip and back pain. When arches are not healthy and your
body is not lined up over your feet, you become a “chain of
compensations” all the way up to your head. We all know what this looks
like in others (picture a person with crooked posture) as well as in
ourselves.
BIOMECHANICS—-Each time your foot lands, it
absorbs about 2.5 times your body weight. For every mile you travel,
your feet hit the ground about 800 times each. This makes alignment
crucial. Correct alignment of all the bones, foot bone to ankle bone to
leg bone and up through the spine, keeps you moving pain free and can
prevent many of the degenerative changes as we age. Proper body
alignment, starting with the feet, is essential to the success of
whatever we do as athletes. Sensory and motor information from your
feet goes to your brain and back down again to your feet. The joints in
your feet and ankles contain nerves called proprioceptors which send
information about the changes in terrain, for example, as you run,
stand, or walk. The brain interprets all this information and makes
changes in every joint in your body to keep you upright. Without getting
overly technical here, I hope you can see how the health and mobility
of your feet would influence this process. If your feet are not in good
communication with your brain and the information your brain receives is
fuzzy, your whole body and movement patterns are thrown off. Your whole
body needs to function in a unified, integrated way. Both Yoga, as I
teach it, and Z-Health are excellent ways of clearing up any distorted
proprioception starting with the feet!
absorbs about 2.5 times your body weight. For every mile you travel,
your feet hit the ground about 800 times each. This makes alignment
crucial. Correct alignment of all the bones, foot bone to ankle bone to
leg bone and up through the spine, keeps you moving pain free and can
prevent many of the degenerative changes as we age. Proper body
alignment, starting with the feet, is essential to the success of
whatever we do as athletes. Sensory and motor information from your
feet goes to your brain and back down again to your feet. The joints in
your feet and ankles contain nerves called proprioceptors which send
information about the changes in terrain, for example, as you run,
stand, or walk. The brain interprets all this information and makes
changes in every joint in your body to keep you upright. Without getting
overly technical here, I hope you can see how the health and mobility
of your feet would influence this process. If your feet are not in good
communication with your brain and the information your brain receives is
fuzzy, your whole body and movement patterns are thrown off. Your whole
body needs to function in a unified, integrated way. Both Yoga, as I
teach it, and Z-Health are excellent ways of clearing up any distorted
proprioception starting with the feet!
There are changes that occur naturally with the
aging of your feet. Their size increases as your feet get longer and
wider. You lose some of the padding on the bottom of your feet, so you
thin out your fat pad and tend to lose some of the spring in your step.
Your foot tends to become a little stiffer, so you lose some of the
range of motion in your foot and ankle. You tend to have some problems
with balance. There is a mild settling of the arch that’s seen as a
flattening of the foot. Remember that just because we are aging doesn’t
mean our feet have to hurt or that we have to stop our activities.
aging of your feet. Their size increases as your feet get longer and
wider. You lose some of the padding on the bottom of your feet, so you
thin out your fat pad and tend to lose some of the spring in your step.
Your foot tends to become a little stiffer, so you lose some of the
range of motion in your foot and ankle. You tend to have some problems
with balance. There is a mild settling of the arch that’s seen as a
flattening of the foot. Remember that just because we are aging doesn’t
mean our feet have to hurt or that we have to stop our activities.
Some tips for dealing with aging feet:
*
Have your feet sized each time you buy shoes.
Have your feet sized each time you buy shoes.
* Pay close
attention to your toenails. They often thicken as you age so keep them
trimmed and filed properly.
attention to your toenails. They often thicken as you age so keep them
trimmed and filed properly.
* The stiffness you may experience can be alleviated by a good
movement practice involving Yoga or Z-Health. They will bring joint
mobility back into those stiff joints. This will also improve your
balance due to better communication (proprioception) throughout your
nervous system.
movement practice involving Yoga or Z-Health. They will bring joint
mobility back into those stiff joints. This will also improve your
balance due to better communication (proprioception) throughout your
nervous system.
Care of your feet:
According
to the American Podiatric Medical Association, our feet have
approximately 250,000 sweat glands and produce as much as a pint of
moisture each day. An increase in body temperature will increase the
perspiration level. I read this over a few times to fully digest this
information; it astounded me. Some people experience excessive
perspiration of their feet. This is called hyperhidrosis. Why is this
important? Because the three causes of blisters, the main irritant of
active people, are friction, moisture and heat. Defensive foot care to
prevent blisters involves your socks, powders and lubricants as well as
proper shoe fit. I could write a whole newsletter on blisters and their
prevention so if anyone wants more specific information please let me
know.
to the American Podiatric Medical Association, our feet have
approximately 250,000 sweat glands and produce as much as a pint of
moisture each day. An increase in body temperature will increase the
perspiration level. I read this over a few times to fully digest this
information; it astounded me. Some people experience excessive
perspiration of their feet. This is called hyperhidrosis. Why is this
important? Because the three causes of blisters, the main irritant of
active people, are friction, moisture and heat. Defensive foot care to
prevent blisters involves your socks, powders and lubricants as well as
proper shoe fit. I could write a whole newsletter on blisters and their
prevention so if anyone wants more specific information please let me
know.
Calluses are never normal. They appear because of
poor biomechanics or ill fitting footwear. Healthy feet are soft and
smooth. If you are active, getting your feet soft and smooth is going
to require a consistent routine for taking care of your feet. A good
routine includes using a pumice stone or file on your calluses, using
oils on your feet, keeping your toenails trimmed, and getting
pedicures.
poor biomechanics or ill fitting footwear. Healthy feet are soft and
smooth. If you are active, getting your feet soft and smooth is going
to require a consistent routine for taking care of your feet. A good
routine includes using a pumice stone or file on your calluses, using
oils on your feet, keeping your toenails trimmed, and getting
pedicures.
Your feet will thank you if you:
1–make
sure your footwear fits
sure your footwear fits
2–buy quality footwear
3–wear
good socks
good socks
4–practice self care of your feet
5–strengthen your feet and ankles
6–rest your feet
7–condition
your feet for your sport
your feet for your sport
8–learn how to prevent blisters
I’ve
attempted to give you an overview of what’s important to know about
your feet. My feet have gotten much healthier and more functional over
the years and I know for sure if we take care of our feet they’ll take
care of us! Hard to find Joyinmovement when your feet are not happy.
Take some time this month with your feet, thinking about how your foot
care can be improved and what your feet need to be healthy. Don’t feel
DE-FEETED.
attempted to give you an overview of what’s important to know about
your feet. My feet have gotten much healthier and more functional over
the years and I know for sure if we take care of our feet they’ll take
care of us! Hard to find Joyinmovement when your feet are not happy.
Take some time this month with your feet, thinking about how your foot
care can be improved and what your feet need to be healthy. Don’t feel
DE-FEETED.
Keep putting one foot in front of the other and have
a great month!
a great month!
Shelli
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