Yamuna foot savers are one of the most fabulous foot care products ever invented!

I take mine with me when I travel.  They are easy to use anywhere, and take up almost no space to pack.  After a long run or workout, or when I’ve had to wear dress shoes all day, my Foot Savers help release the tension and achy muscles under the sole of my feet.

After having sever foot-pain problems as a teenager, I am now happily running ½ marathons with zero foot pain or foot injuries, thanks to my Foot Savers, and other Fantastic Feet exercises I practice to help keep my feet healthy.

Yes, you can use a tennis ball, or other small ball to roll along the sole of your feet, but it’s not the same!  A rolling massage is wonderful & feels great, but there is something different about standing still on a pair of Foot Savers that helps release tight muscles and fascia in a different, more passive way that will give you lasting results.

If you’ve never used a pair of Foot Savers, be prepared for some surprising tender spots along the bottom of your feet!  Breathe deeply, and if needed start with 1 foot at a time and progress to standing on both Foot Savers at the same time.  If the bottoms of your feet hurt a little while you’re standing on your Foot  Savers – you need to be using them more regularly.  Ideally, your feet should be comfortably and able to relax around the dome for an efficient & effective stretch with the help of gravity and your tall body posture oozing the arches around the domes.

This is one product I highly recommend.  If you are an athlete, runner, triathlete, walker, dancer, or anyone who’s on their feet all day.  A pair of Yamuna Foot Savers is a great investment to help you take better care of your feet, and improve your whole-body health.

See how easy it is to use a pair of Yamuna Foot Savers with this video:

Click here to view the embedded video.

If you’re inspired to get yourself a pair, you’ll find Foot Savers in the Foot Care Product section at Centerworks.com   If you have friends with foot pain, (or healthy feet & you’d like to keep them that way…)  Please share this great resource.

Let’s all enjoy  walking, jumping, running, and dancing with healthy, happy feet!

Have you ever sprained your ankle?  Did it turn into a nagging chronic injury?

I recently came across a synopsis of a study that was published in the June online edition of the AJSM (American Journal of Sports Medicine) that shows a correlation between ankle alignment and ankle sprains.    Ankle sprains are the most common sports-related injury, and many people develop chronic instability and repetitive ankle injuries.

Now they’re planning to do research to determine if targeted interventions can influence how people walk and run, and perhaps even treat or prevent ankle sprains.

From my own experience, I have to say that improving foot and ankle strength, flexibility, and mobility can definitely make a huge difference in helping to keep the feet and ankles injury-free.  I have seen many Pilates clients over the years who have completely changed their gait and improved the alignment of their ankles.  In high school was sidelined from my sport due to ankle pain.  It hurt to walk as a teenager, and I thought as an adult I’d probably be in a wheelchair!  But thanks to some great foot and ankle exercises that I have continued to do throughout my lifetime – I’m happy to say my feet and ankles are healthier than ever – and running my first 1/2 marathon in May is proof that my continuing efforts to take care of my feet and ankles are paying off.

As with any injury, there are muscle memory patterns established in our system.  We might limp around on a sore ankle for a couple of weeks, and that limping muscle pattern gets ingrained in our muscle memory.  We are reinforcing the limping pattern with every step we take.  At some point the ankle feels better and we start to walk more nomally, but the limping muscle pattern is still in our system – Unless we do enough re-strengthening, and re-balancing to remove that muscle imbalance from our body.  This is one of the reasons why it’s so much easier to injure something again and again, and chronic ankle problems can develop.  But limping on a sore ankle doesn’t just affect the feet! Whole-body posture and the alignment of everything from the feet up and is affected and changed by a foot or ankle injury.

The likelihood of repetitive injury doesn’t just apply to the ankles.  Any part of the body that suffers pain and injury has the potential to develop chronic instability and be plagued with repetitive injury.  I love Pilates because the work helps to identify your strengths, weaknesses, and muscle imbalances and then a good teacher can help create a Pilates program to re-balance the body for optimal wellness and whole-body health.

If you’re a runner or walker and are interested in being pro-active to take care of your ankles and feet, there are lots of wonderful things you can do to help maintain the strength and flexibility of your feet.  Two of my favorite foot fitness products are the Centerworks Super-Ankles Foot Fitness Board, and Yamuna Foot Savers.

The Foot Fitness Board is a superior way to strengthen the ankle for medial / lateral movement which is key for reducing the risk of an ankle sprain!  And there are other great exercises on this ankle board that can help train the foot and ankle for better motion for improved gait.  This is a great tool to use before and/or after a walk or run to keep your ankles strong and flexible so if you happen to step off a curb funny, or land in a pothole, you won’t suffer the pain of an ankle sprain (or worse!)

The Yamuna Foot Savers are excellent for helping reduce the risk of Plantar Fasciitis – another very common foot problem for runners and walkers.  If you experience pain, or extreme tightness along the sole of your foot, the Yamuna Foot Savers help to release the unnecessary tension in the muscles and fascia on the bottom of the feet.  My Foot Savers travel with me everywhere, and are also lovely end of the day treat for gals who spend lots of time wearing high-heeled shoes!

In addition to these two easy to use foot-care products, there are lots of simple foot stretching and strengthening exercises you can incorporate into your training program to help keep your feet and ankles healthy.  Most people don’t realize that even a short 3-5 minutes of focused foot fitness exercises can make a huge impact on helping you avoid foot pain and foot injuries. 

• If you are interested in cross-training with Pilates, there are many wonderful exercises to work/stretch the legs, feet, and ankles on the Reformer, Cadillac, and Chairs, and it can be helpful to have the expert eye of a well-trained Pilates Teacher help tweak your body alignment, and find the right muscles to get the most from your workouts.  Everything you learn about using your body correctly with Pilates should, in time, transfer back to walking, running, and every other activity you do.
• If you’re looking for some quick and easy exercises to do at home before or after a walk or run, grab a copy of Fantastic Feet!  Exercises to Strengthen the Ankles, Arches, and Toes.  This book is filled with lots of great foot-care exercises that you can easily do on your own.

Have you ever suffered an ankle sprain?  Did it turn into a chronic foot problem?  What tips do you have to help improve the strength, flexibility, and mobility of your ankles and feet?  Here’s a link to the article that started my thoughts for this post about improving the health of your feet and ankles: Foot positioning during walking and running may influence ankle sprains.

Our feet are the most used, least cared for part of the body.  I encourage you to take a little time before and/or after your workout, walk, or run to specifically treat your feet, ankles, and toes to some stretching and strengthening exercises.  Be proactive to help maintain great alignment, keep things moving properly, and ensure that you can avoid chronic ankle injuries and enjoy pain-free feet!

One of my clients brought me a copy of an article written by Rachel Saslow for the Washington Post, that was recently re-published in the Wichita Eagle newspaper about Flip-flops.  I’m so happy to see more things being written about foot Heath, foot-care, and foot fitness!  We take our feet for granted until there’s a problem – and even then, we still have to get around – so foot pain and injuries are often ignored, which can lead to even bigger problems.

I have been sharing the hazards of flip-flops for years with my clients, in my foot-fitness clinics, and Fantastic Feet workshops.  My motto is, “train right with the right shoes-always!” I encourage people to throw their flip-flops away (and all other strapless shoes!) because all these poor shoe choices are doing is reinforcing incorrect muscle habits for your feet.  Barefoot is better than bad shoes!

If you have to wear flip-flops here are the three places they might be briefly appropriate:

1. In the shower at the gym
2. To get across hot pavement from a deck chair to the pool
3. To drive home from a pedicure

But… If you were wearing a sandal that was tied onto your foot and ankle instead of a flip-flop, it would be a much better choice.

The other thing I think a lot of people don’t realize is how much can be done to improve foot fitness, posture, and body alignment with simple foot care exercises. If you have flat feet, they will get worse wearing flip-flops.  If you had a good lifted arch, but flip-flops are your primary shoe choice, expect to see your arches drop in time with knee, hip, and back problems to follow…  You can change habits with better exercise choices, but all the exercises in the world won’t make much of a dent, if you don’t change your shoe choices too.

It makes me extremely sad to see aisles filled floor to ceiling with Flip-flops at the mall.   Is anybody else out there concerned about our children?  The ONLY thing I see on most kids feet is a dang flip-flop! Come on parents – take care of your kids and make them wear something better so they can grow up with good health!  There is no reason for the shoe companies and foot-care specialists to get richer treating completely avoidable problems – if your feet are strong, fit, flexible, AND you’re not wearing flip-flops!

Here’s a link to Flip-Flops Forever, the article that was recently published in the Wichita Eagle.  I hope that some of this info will make you think twice before slipping into a pair of flip-flops or strapless shoes.  Remember, “train right, with the right shoes, always!”  And if you happen to be looking for exercises to help undo the damage to your flip-flopped feet, check out my book Fantastic Feet! Exercises to Strengthen the Ankles, Arches, and Toes, and the other foot fitness products I think are great to help improve your health from the ground up.  You’ll find all these foot care resources in the Centerworks store.

We only have one pair of feet!  Treat them right for a lifetime of good health!  Flip-Flop wearers, beware!

At the end of a good walk, run, or workout, or after a long day at work, do you ever experience tired, sore or achy feet and arches? Being able to prop your feet up and take a break helps, but how often do you take the time to treat your feet with a relaxing foot massage?  I know, it might be a challenge to find somebody to give you a foot massage, and paying for a foot massage daily would be great, but probably isn’t very practical for the average budget.  So here’s the secret…

You Can Get a Great Do-It-Yourself Foot Massage with a Mini-Massage Ball.

Click here to view the embedded video.

The ball I’m using came out of my Centerworks Foot Fitness Kit.   Or any size ball will work.  I’d encourage you to experiment with different sizes, textures, and densities to see what your feet enjoy the most.

• A smaller, firmer ball, like the one I’m using, can dig in a little deeper to pinpoint tight muscles for relief.
• If you’re using a softer, or larger ball, your massage will be a little gentler or less intense.
• Regardless of the ball you use, you can get  great benefits from this exercise to help your feet feel better.

How To Use Your Mini-Massage Ball for Foot Pain Relief

• Take your shoes off, socks on or off is optional.
• Find something you can hang onto for balance if needed.
• Place your mini-massage ball under the sole of one foot.
• Put as much weight on that leg as you can comfortably tolerate and begin to roll the ball around under your foot.

For a Lateral Arch Massage: Roll the ball along the bottom of your foot from the heel to the toes, go from the heel to the big toe and back to the heel, then heel to the 2^nd toe and back, continue rolling the ball lengthwise through each toe.

For a Medial Arch Massage: Work the ball side to side across the heel, through the arch, and under the toes.  Take your time and be sure to continue breathing throughout your foot massage!

Pinpoint Tender Spots on the Soles of the Feet: Now do little circles through the arch.   Circle one way, then reverse directions.  Pay attention to the spots where you feel extra tension or tenderness and gently spend a little more time massaging those areas with the ball.

Once you feel like that foot has had enough, step off your ball and feel the difference between your feet.  You should be able to tell which foot you just massaged and the other one is probably saying, “MY Turn, My Turn!!!”  So be sure you give them both equal time for a well-balanced treat!

A Few More Tips For Using Your Mini-Massage Ball for Foot Care

Using your mini-massage ball is another really easy foot-care exercise that you can do almost anywhere! It will be deeper and more intense the more of your body weight you put on the ball.  So standing for your foot massage will give you a deeper massage, sitting will make it a little easier. When you’re seated you won’t have to worry about balance, and there will be less body weight on your foot during the massage.  Play with this standing and seated to see what works best for you and your feet!

Enjoy taking care of yourself and your feet with this mini-massage ball foot care exercise!  Take a couple of minutes daily, or at least once or twice a week to massage your feet, and it will help relax the muscle of your arches to keep your feet healthy, fit, and pain-free.

Look forward to seeing you again soon for another Fantastic Feet exercise tip!   Have a Great Day!

When our toe joints get jammed together it affects the whole foot.  If the bones of our feet are too close together, the muscles and joints can’t move properly, which means our feet don’t work like they should when we walk and run.  It’s all about freedom of movement!  And we need good joint space to move well.

Here’s a video to demonstrate the Fantastic Feet exercise of the Week:  Toe Circles!

Click here to view the embedded video.

The Fantastic Feet exercise of the week is Toe Circles!

Sit in a comfortable position, and take your shoes & socks off so you can see your feet.  If you can’t reach your toes, find a friend and work together to practice this exercise.

1. Begin with the Big Toe.  Grab it close to where the toe meets the rest of your foot and gently pull it away from your foot to increase the space at the metatarsal joint.  Then, while you’ve created that little extra joint space, use your fingers to move your Big Toe in a circular motion about 3-5 times one direction, then switch directions.
2. Repeat this with each individual toe on one foot.
3. Stand up and see if you can notice a difference between the foot you just did your toe circles with and the one you haven’t exercised yet?

• You may notice that your weight is more evenly distributed through the foot.
• If you have more of a flat foot, you might feel like your arch is a little more lifted.
• If you have a high arch, you may feel like your arch is a little more relaxed.
• If your toes tend to drift to the right or left, they might be pointed just a little straighter ahead.

Balance is important!  Sit back down and  do your Toe Circles with the other foot.  Do 3-5 circles one direction, then reverse the circle.  Repeat this for each toe starting with your big toe and working to your little toe.

With just a couple of  quick toe circles, you will probably already start to see and feel a difference in your feet!  Imagine how they’ll feel after you’ve consistently practiced your circles a couple times a week!  Take a couple of minutes before or after your workout, while you’re watching TV, or soaking in the tub to treat your feet with Toe Circles!

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Love to hear about how your feet feel after practicing your Toe Circles!  Drop me a comment and share your thoughts.

Click on the links to visit Centerworks.com if you’re searching for more great Foot Fitness information and helpful foot care products.

Click here to read the full article.

I received a great question in my in-box this week about exercise for weight loss when you have foot pain.  I am sure that there are other people out there with similar issues, so I thought I’d share my reply!

Here’s the Question:

I’ve had foot pain since I was a teenager, so in my weight loss journey I’ve had to do everything so far without exercise.  While I’ve had great success, I’ve gained back a little of the weight.  Now trying to get back on track.  Are there any exercises, low key, that I can do to aid me in reaching my goals that won’t hold me back because of my foot pain?

Any help would be greatly appreciated!

Advice from Aliesa:

Thanks for your questions and congratulations on your weight loss success!  And it’s great to know that you’re actively looking for things you can do that will keep you healthy, active,  fit, and safe with a foot problem.  I’ve had several  clients over the years who have had major foot problems, and have still managed to stay consistent with a Pilates exercise program.

There are lots of things you can do, but since each of us is a unique individual, and we all respond differently to different things, it may take a bit of experimenting to find the best exercises and develop an great wellness program for you.

I strongly recommend finding someone in your local area who can help teach you safe and appropriate exercises and help you design and develop a fitness routine that fits your lifestyle, meets your goals, and takes any health challenges into consideration. Whether it’s a Physical Therapist, Personal Trainer, or Pilates Teacher…  having an expert to help guide you can make a huge difference in knowing what to do, how to do it, and helping to keep you motivated to stick with your program and get results.

If you don’t have the financial resources to do weekly training sessions with a trainer – it will still be worth the investment to find someone to get you started, develop and teach you a program to get going, then turn you loose to work out on your own.   Then, I’d encourage you,  once or twice a month,  to schedule a check-up to evaluate your progress and tweak your program.

With foot pain, there are actually lots of exercises you can do and stay off your feet!

Pilates is excellent for this, since it’s  a total body workout that combines strength and flexibility. Pilates Matwork keeps you moving and off your feet.  On the Pilates equipment – Reformer, Cadillac, Chairs, and Barrels, there are hundreds of exercises that you can do against spring resistance that keep you off your feet.  A bonus here is that by working the Pilates system and helping to strengthen some of the imbalances that have been created over time because your feet hurt – there’s a chance that in time you may actually reduce your foot pain because the rest of your body is moving better!

While swimming isn’t necessarily looked at as a “weight-loss” cardio activity, if your feet hurt and weight-bearing activities like walking or running are out, this can be a good alternative. Plus – it’s a whole-body activity – so you get bonus points for coordinating breathing, with upper and lower body movement!

Other good exercise choices include:  Weight training, dumbbells, resistance bands, sit-ups, push-ups… there are so many options.

A well-balanced workout should include at least one exercise for each direction that the joints of the body move:

• Chest
• Upper Back
• Lower Back
• Shoulders
• Biceps
• Triceps
• Abdominal (curling forward)
• Abdominals ( twisting)
• Outer Thighs
• Inner Thighs
• Back of Hips/Glutes
• Hamstrings
• Quadriceps
• Calves
• Feet/Ankles

The list above contains 15 muscle “movement” groups.  While some of these have multiple muscles and you could do dozens of different exercises…  If you just picked one exercise that you can do safely, for each group – 8-12 repetitions, 1-2 sets, you would have a great workout that might take you 30 minutes-1 hour.

All of these are general guidelines – without seeing you I can’t give you anything specific, but I hope this inspires you to find someone locally who can help you pick the best exercises to get you started.  And while I know you have foot pain – I’m a firm believer that there are probably some safe and appropriate foot/ankle exercises that you may be able to do also, perhaps not to start – but in time…  Most of the exercises in my book Fantastic Feet are non-weight bearing, and over time they progress to standing exercises.  Would need to know more about your foot issues and see your feet to be able to tell you if the Fantastic Feet exercises might be a good choice for you!

Best of luck!  Keep me posted on your progress.

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Can you relate to the challenge of exercising with foot pain?  Share a comment and let folks know what’s worked for you!

I whole-heartedly agree with Dr. Klein on his recommendations, but I also have to encourage people to not only care for their feet by wearing good shoes and maintaining healthy skin and toenails, but also take the time to learn some quick and easy foot-fitness exercises to help maintain healthy feet.

Each foot contains 26 bones, 33  joints, 107 ligaments, and 19 muscles.  (one quarter of the bones in our entire body are in our feet! )

It’s important that we maintain strength and flexibility through the toes, feet, and ankles to assist with balance, body control and pain-free movement.  Just putting our feet in a pair of shoes and going out for a walk, isn’t enough to maintain excellent foot fitness!  Especially as we get older…  Which is why I wrote the book Fantastic Feet! Lots of great foot specific exercises that are simple to do, and extremely effective for helping to stretch and strengthen the ankles, arches, and toes.

Our feet shouldn’t hurt!  If you have foot pain, go see your podiatrist to address any medical concerns, then consider getting a copy of Fantastic Feet, so you can blend foot-care, with foot fitness for optimal foot health.

Click here to see the Fox News interview with Dr. Klein

I hope you enjoy reading this helpful foot-care info!

Common Foot Problems to Watch for in Your Feet

By Michael Nirenberg, DPM

Eighty percent of people, at some point in their lives, have a foot problem that requires medical care. However, many people let their problems persist and worsen untreated. Here is a list of the most common foot problems I see in my practice that you can watch for to ensure the health of your feet.

Heel Pain

Heels get a bad rap. The dictionary defines a heel as a dishonorable person, and the term “Achilles’ heel” refers to a fatal weakness. The reality is our heels are quite strong, though no other part of our foot malfunctions more. Heel pain is the number one reason people come see me.

Heel pain can be very complicated and may have a variety of causes, including a stress fracture, pinched nerve, bone cyst, or tumor. Most patients with heel pain believe they have a heel spur. This may be part of the problem, but the most common cause of heel pain-whether or not a heel spur is also present-is inflammation of the largest ligament in our foot, the plantar fascia. In doctor-speak this problem is called plantar fasciitis.

Treatments for plantar fasciitis range from custom-made arch supports (called orthotics), to simple stretching exercises, to the revolutionary, high-tech shockwave treatment.

Nerve Problems

Burning, numbness, tingling, or shooting pain in our feet or ankles often means something is wrong with a nerve. Nerve problems are common in our feet, so if you have one don’t get nervous. Most of the time, the treatment is relatively simple.

The main nerve problems I see are:

• Morton’s Neuroma

Not to be confused with Morton’s Steakhouse-which may cause a full stomach-Morton’s neuroma causes cramping, tingling (a feeling of pins and needles), burning, or shooting pain in the toes or ball of your foot. A neuroma is a painful growth on a nerve that forms when the nerve becomes irritated. Treatment for neuromas consists of using a special arch support, called an orthotic, and sometimes injections are needed. Surgery is rarely necessary.

• Tarsal Tunnel Syndrome

Almost everyone has heard of carpal tunnel syndrome in our hands, but few people realize the same problem occurs in our feet. Tarsal tunnel syndrome may cause burning, tingling, shooting pain, or a cramping sensation in our foot. The good news is that there is a light at the end of this tunnel. Tarsal tunnel syndrome is often easily treated with orthotics, injections or a short, outpatient procedure.

• Neuropathy

Neuropathy literally means a “disease of the nerves,” and it affects millions of people each year. Persons with neuropathy often experience loss of sensation, burning, tingling, or shooting pain. The number one body part affected by neuropathy is the feet. Persons with diabetes are those most afflicted with neuropathy, but it also occurs in people with thyroid problems, vitamin deficiencies, alcoholism, and some types of arthritis. Neuropathy has many treatment options and some people might opt for a new, somewhat controversial, procedure that involves surgically freeing up the nerves to restore normal sensation to their feet.

Arthritis of the Foot and Ankle

Degenerative joint disease, osteoarthritis, or just plain old “Arthur” is a deterioration of the joints between our bones. When Arthur visits people’s feet or ankles, many believe they just have to live with it. This is far from the truth. The reality is podiatrists have many techniques to alleviate arthritis, including a high-tech, tiny arthroscopic camera that can remove arthritis from sore ankles.

Nail Problems

I am not talking about rusty nails on your garage floor, but ingrown toenails and fungal toenails. Ingrown toenails occur when the edge of the nail grows deep into the flesh of the toe. These are painful and can become infected. Fortunately, a brief, in-office technique can alleviate ingrown toenails, often permanently.

Fungal toenails are another story, and usually require a long course of medication.

Bunions

These are protrusions of bone or bumps that form on the inside of the foot at the joint at the base of the big toe. If you wear ill-fitting shoes, don’t blame them for bunions. Blame your parents.

Bunions are inherited. However, poor footwear can contribute the formation of a bunion.

Numerous conservative treatments, such as trying wider shoes or foot soaks, can alleviate painful bunions, though getting rid of them requires a short, outpatient surgical procedure.

Other Big Toe Problems

• Hallux Rigidus

With hallux rigidus the big toe may look normal; however the inside of the joint at the base of the big toe is deteriorated and painful. Sometimes the big toe won’t bend. Like bunions, simple treatments can lessen the pain, but in on some cases surgery is necessary.

• Gout

Known as the “rich man’s disease,” gout doesn’t just affect the rich. Gout is a type of arthritis that most often occurs in the joint at the base of the great toe, causing redness, swelling, and pain. Some patients say the pain was so severe they couldn’t stand the bed sheet resting on their toe. Other patients describe less intense symptoms.

Gout occurs when too much uric acid is present in our body. Uric acid is a natural chemical that our bodies manufacture, and we ingest in certain foods, like pork, beer, or liver. Treatment consists of altering the patient’s diet to limit the amount of uric acid they ingest, and if that isn’t enough, medication is prescribed.

• Corns and Callouses

Corns have nothing to do with plants that grow ears. Painful corns (and callouses) are a build-up of hard, dead skin that often occurs due to an abnormal bony prominence or a bone out of position.

Corns occur on toes and callouses are found on the bottom of the foot. Contracted toes (hammertoes) cause corns to form, and callouses form when a bone or bones are out of position. Treatment of a corn or callous depends on what is wrong with the bone underneath them.

Final Thoughts on Common Foot Problems

These are the top foot and ankle offenders, but the list of problems I see in my practice is endless. If you have foot or ankle pain or another problem, the best thing you can do is have it checked by a podiatrist.

To learn about our amazing feet and ankles, visit Dr. Nirenberg’s blog America’s Podiatrist.

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Dr. Michael Nirenberg – America’s Podiatrist^SM — is passionate about helping America’s 600 million feet. He has treated over 10,000 feet, been featured on the radio, magazines, newspapers and on TV (including the History Channel and Fox News).  He is a podiatric physician, surgeon, and forensic podiatrist.  His practice Friendly Foot Care is located in Crown Point, Indiana.  To get more great insights on foot care and all things feet, visit Dr. Nirenberg’s blog.

One of Christopher McDougall’s comments in this video clip is that he was searching for anything that might help him reduce injuries and keep on running.  With a closet full of shoes that  just wasn’t helping him avoid the heel pain, Achilles pain, and arch pain he was challenged with, the medical advice he received was stop running.  Good advice, but not ever what somebody wants to hear if it involves giving up something that we love to do that’s supposed to be good for us.

For Christopher McDougall author of Born to Run, he realized that, “Shoes are the Devil,”  and learning barefoot running techniques has helped keep him on the road and injury-free.

Watch the interview on this CNN video clip.  Barefoot ultrarunner Christopher McDougall explains his inspiration for barefoot running, injury prevention, and the benefits of running without shoes.

So our feet DO tell us what they need, but we’ve stopped listening! And like many other parts of the body, we tend to ignore the problems, signs, and signals and hope that whatever is bothering us will just “go away.”

Not everyone has the drive or desire to run ultra marathons barefoot to retrain the feet for better health.  But there are many other great exercises and activities that can be done without shoes to help improve both foot fitness and whole body health.

Here Are Just a Few:

• Pilates exercises on the Reformer, Trapeze Table, and Wunda Chair help to stretch and strengthen the feet through a full range of motion against spring resistance in non-weight bearing to full body weight positions.  Excellent for retraining the body’s muscle and joint systems to function optimally.  Joseph Pilates also created two pieces of apparatus specifically for exercising the feet – the Toe Tensometer, and the Foot Corrector.
• Yoga is another great wellness program to utilize, stretch, strengthen, and realign the body in it’s natural barefoot state of being.  A sense of grounding, balance, grace, flexibility, and total body awareness and control can be achieved during a Yoga practice to increase fitness and decrease risk of injury.
• Dance another fun option for fancy footwork!  Different forms of dance require shoes, or no shoes.  Modern Dance, Belly Dance, and Tribal Dance forms are all practiced with bare feet.  Being able to hop, skip, jump and move with grace and rhythm is fantastic for foot strengthening.
• Foot Exercises.  If you don’t feel like taking up a new sport or recreational activity just to help your bare feet get a better workout…  there are specific and targeted foot fitness exercises for healthy feet, ankles, arches, and toes that you can quickly and easily incorporate into your current lifestyle and wellness program to help you keep your feet fit and healthy!

Another Athlete’s Story:

As a high school athlete and gymnast, I was diagnosed with degenerative arthritis in my ankles.  The challenge….every step I took HURT (a lot!)  I was rubbing bone on bone at the tender age of 16 and wondering if I was going to be in a wheelchair by 30.  After a year of nothing but exercising in the pool, where I wasn’t pounding on my feet, I managed to head off to college pain-free to complete my degree in Modern Dance!  Which then led me to my career as a Pilates Teacher!  Hmmmm… two of the three great exercise options listed above.  Now, almost 30 years later…. I continue to walk and run 2-4 miles a couple of times a week, completely pain-free!

Knowing that my clients plagued with foot problems needed some easy exercises they could learn and do at home, I wrote the book Fantastic Feet!  Exercises to Strengthen the Ankles, Arches, and Toes. This book is filled with many simple and quick exercises that I found beneficial for my own foot pain recovery program.

There are also a few other nifty foot-care products available that can add great value to your Pilates program, Yoga practice, Dance career, Walking, or Running Program.

Whether you’re a recreational fitness jogger, 5K or 10K runner, marathon, or ultra-marathon runner, AND whether you opt to wear shoes or run barefoot – the Fantastic Feet exercises and foot fitness products available at Centerworks are worth adding to your gym bag and incorporating into your weekly workout routine for healthy and happy feet.

It’s time to stand up and listen to your soles!

Generally speaking, all we do with our feet is shove them in a pair of shoes and head out the door.  Time spent exercising the feet barefoot can make a big difference to improve your health!  When was the last time you tip-toed through the tulips, walked barefoot on the beach, or actively did exercises barefoot to help keep your body fit and injury-free?

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My Suggestion:

Try barefoot fitness and comment on your experience!  Would you recommend barefoot exercise?  What do you dislike about exercising without shoes?  What do you like about being barefoot for fitness?  How has exercising without shoes benefited your health?  Love to hear your comments!