Latest "Foot Care & Foot Fitness" Posts
A Sprained Ankle Doesn’t Have to Become a Chronic Foot Pain Problem
Can’t remember the last time I had a sprained ankle… It’s been 30 years or more. My silly sprained ankle accident happened a week ago Saturday. I stepped in a low spot in a parking lot and turned my ankle. Really wrenched it! My foot turned completely sideways and all my weight went on it. I quickly righted myself, and limped for a few steps, then proceeded with my day, kind of amazed that nothing “popped” seemed to crack, or hurt very badly. If it had been anybody else, (who doesn’t focus on foot fitness,) I’m guessing they would have been carted off to the emergency room with way more than a sprained ankle, probably a fractured foot, or lots of torn tendons and ligaments.
Is my foot 100% back to normal, not quite. I overstretched things a lot! And I’m counting myself very lucky, it should have been so much worse than just a sprained ankle. I’m still treating it gingerly to heal fully. BUT zero swelling, zero bruising, and when I went to the chiropractor today, I have full movement, the joint is open, and he was amazed when I told him what I’d done. My foot and ankle are only a little sore, with a tiny bit of inflammation which is so much less than I expected based on my stupid parking lot mishap. (Silly things happen to the best of us.)
Why am I sharing this? Because preventative medicine isn’t just pills and potions. There are so many things we can do to ensure good health. It starts with learning how to listen to the body and take care of our daily needs. Eating healthy, getting enough sleep, and daily exercise can go a long way to preventing illness and injury for a happy, healthy, and active life. I was tired, I’d had a long workout, and wasn’t really looking at where I put my foot down when my accident happened. So know I’m dealing with the repercussions of my little mishap.
It’s important to listen to our bodies when something is not quite right, to allow the healing time necessary to keep injuries from turning into chronic pain problems if you really want to stay healthy. This seems especially challenging when we’ve got foot pain problems, because we need our feet to take us where we want/need to go. If you limp around on a sprained ankle, and do you really think it’s going to get better quickly?
A holistic approach to good health means one should pay attention to everything they do as our choices affect our outcomes. “An ounce of prevention is worth a pound of cure” was Benjamin Franklin’s famous saying which holds true here too. It’s easier to stay healthy, than to get your good health back. Making wise choices with everything you do will help maintain your good health.
My question for you to consider today…
(I’m assuming that you’re already making lots of great efforts to improve your wellness) If you’re making great health choices for the rest of your body… What are you doing for your feet?
Good health starts from the ground up! If you want to fine-tune your fitness, improve your posture for better body alignment and keep all your muscles working well, please don’t forget about your feet!
What do I know saved me from a serious foot injury last week and has me dealing with just a sprained ankle? The foot fitness exercises I do and teach! Especially what’s listed below:
- The Terrific Toe series exercises, and Standing foot exercises from the Fantastic Feet book
- The Super-Ankle Foot Fit Board exercises
- My lateral skate training, and Coreglide board classes at Bodhi Body Pilates
- My weekly Pilates workouts with focused foot exercises including Footwork, the Stomach Massage series, and Running on the Reformer.
I’m so very grateful to be walking this week! But trust me, I’m not walking for a workout, or doing much in a full-weight bearing position. Giving my foot a little rest-break to recover, then planning to double up on my foot-care routine to ensure it’s a very long time (hopefully never) before something like this happens again!
To take good care of your feet, and be sure you’ve got the resources you need to stretch, and strengthen your ankles, arches, and toes – I recommend you get a Runfit Kit. The Runfit Kit contains all my favorite foot-fitness exercise tools and toys to help keep your feet in tip-top shape for better health. (Running is not a requirement, to get benefits from the foot-care resources in this helpful foot-care kit!)
If you already have a copy of the book Fantastic Feet, and have been doing your exercises, you can purchase the rest of the foot-care resources separately in the Foot Fitness section of the Centerworks store.
Get your feet back in shape with the right foot-fitness exercises in your post-surgery recovery plan to retrain your body and help keep your feet healthy and pain-free.
Foot Surgery and Exercise, the Next Step…
Foot-Care Training Tips to Help Get Your Feet Back in Shape
“I just had foot surgery ten weeks ago bunion and two hammertoes how do I get my feet back in shape I do yoga Pilates and aerobics also any DVD exercises?” ~ Fran
A great question from Fran about recovering from foot surgery and exercise, popped into my inbox this week. Fran wants to know how to get her feet back in shape post-surgery. And I’m sure she’s not the only one out there looking for foot-care training tips after foot surgery.
Many of my clients who have had foot surgery were released by their doctor and not sent to Physical Therapy to do any type of rehab after surgery. But from my experience over the past forty years helping bodies move better to reduce pain and improve performance, learning targeted foot fitness exercises can be a very beneficial part of recovering from foot surgery.
Continue Reading ‘Recovering from Foot Surgery and Exercise
Fixing Your Feet – Foot Exercise Solutions to Reduce Bunion Pain
Do you have a painful bunion and are surfing the net looking for solutions? When I get good questions in my inbox, I like to share the answers because I know there are other folks out there searching for solutions for their foot pain problems. This question about foot fitness exercises for a painful bunion came in this week. Check out the foot pain question, and my foot fitness tips, suggestions, and exercise recommendations below. Hope this information can help you get started alleviating foot pain too!
Questions about Foot Fitness Exercises and the Right Resources for a Painful Bunion:
“I am 58. I walk 4 to 5 miles every morning with dogs so a decent pace. I have a painful bunion on my right foot/large toe which has limited my toe movement. I have now developed pain in my left heel. It takes me a while in the morning or anytime I rise from a sitting position to gain balance. I am not large – 5’3 140 pounds. What do I need to order? Also, can I increase my right toe flexibility?” – Suzanne.
Aliesa’s Foot Fitness Thoughts and Suggestions:
Sorry to hear that you’re having foot pain. Thanks for the questions about your painful bunion, heel pain, and figuring out which foot fitness exercises will be best for you to start helping your feet to feel better. Below are some thoughts and suggestions to help get you started with foot exercise solutions to reduce bunion pain, and fix your feet.
Consult with Your Doctor or Podiatrist
My first recommendation for you is to consult with your physician or podiatrist to see if there is anything medically that needs to be addressed for your body. With the green light from your doctor to exercise your feet, my answer is yes it may be possible to increase your right toe flexibility. In working with my Pilates clients over the past twenty years, and teaching Fantastic Feet workshops, I’ve seen a lot of people reduce foot pain and improve their health with the right exercises in their training programs.
It’s going to take a combination of strategies to start re-aligning your toes. Your doctor might recommend toe spacers, orthotics, or other devices to help hold your toes in better alignment. Then getting the right foot-fitness exercises in your weekly workouts to stretch and strengthen your feet can help you get the right muscles working for better support.
Clean Out Your Closet and Replace Your Shoes
Also the shoes you’re wearing will also make a difference. Throw away ALL flip-flops, clogs, and strapless/backless shoes. If your shoes aren’t strapped onto your feet, they aren’t helping your alignment, and your toe and arch muscles can’t work correctly! Keep in mind that your current shoes are holding your current gait patterns when you walk, so it’s important as you improve your foot fitness, that you get new shoes to help reinforce your new and improved foot fitness habits!
Start Improving the Strength, Flexibility, and Fitness of Your Feet with Targeted Foot-Fitness Exercises
In my opinion with a bunion, it’s not just the flexibility that’s needed to get the big toe back in better alignment, but the strength to HOLD it there. And targeted foot fitness exercises for your ankles, arches, and toes is the only way to create better muscle balance for improved foot fitness and whole-body health.
Centerworks® Resources for Foot Fitness Exercises to Reduce Bunion Pain
The best place to get started improving toe and foot alignment is the Terrific Toe Series in the Fantastic Feet book. These simple foot fitness exercises are non-weight bearing (and chances are your fingers will do more work than your toes for a while until the muscles in your feet get stronger.)
The marbles & sticks in the Mini-Foot Fitness Kit will be great for the next step to progress your efforts, and the Yamuna Foot Savers, and Acupressure Massage Mat can help release muscles on the soles of your feet that are creating your current “holding pattern” for tension.
If you want ONE thing to start with, I’d recommend the Fantastic Feet book.
If you want to make a long-term investment in your foot fitness, get the Runfit Kit.
The Runfit Kit will have the Fantastic Feet book and everything I’ve mentioned above plus the Super-Ankle Foot Fit Board, which may come in handy to keep your ankles strong and flexible to help eliminate your heel pain.
When our feet hurt, or bones aren’t in proper alignment, we shift our gait and change our stride to avoid putting pressure on the parts that are painful. The problem with this is while it works for a while to keep us moving, in the long run it’s only setting you up for pain and potential injuries farther up the chain – ankles, knees, hips, back…
Getting Better Balance and Body Control
Our feet play a huge role, not only in propelling us forward, but for balance and body control. Everything from the soles of your feet, to your hips and core has a role to play for better balance.
For a quick 10 minute workout that will keep you off your feet and work rest of you to strengthen your hips and core, I recommend the Pulse Power! The Daily Dozen – 10 Minute Workout Plan.
I realize that you’re only asking about your Big Toe here, but it’s all connected! I can’t with a clear conscience tell you that just doing one exercise for your big toe is going to be the magic solution for better body alignment.
If you’ve got more questions, or would like to come see me in Wichita for a consultation so I can give you more personalized recommendations to help improve your foot fitness, please let me know. And if you’re interested in participating in a workshop, click here to see the schedule for upcoming Awesome Workshops™.
Regardless of how your feet feel today, it is possible to reduce stress, eliminate aches, and pains and help your painful bunions feel better. Bunion surgery is an option, but I’m a fan of being pro-active and exploring non-surgical options first! A little more targeted training time for your ankles, arches, and toes, just might do the trick to improve your big toe alignment and help keep your feet feeling fit, healthy, and pain-free!
Preventative medicine isn’t just pills and potions. There are many things we can do to ensure good health. It starts with learning how to listen to the body and take care of our daily needs. Eating healthy foods, getting enough rest, and daily exercise can go a long way to preventing illness and injury to enjoy a happy, healthy, and active life.
Joseph Pilates philosophies for health improvement cover much more than just physical exercise. A holistic approach to good health means one should pay attention to everything they do as our choices affect our outcomes. “An ounce of prevention is worth a pound of cure” was Benjamin Franklin’s famous saying which holds true here too. It’s easier to stay healthy, than to get your good health back. Make wise choices with everything you do to help maintain your good health.
*** So you’re making great health choices…but what are you doing for your feet? Good health starts from the ground up! Want to fine-tune your fitness, improve your posture for better body alignment to keep your muscles working well. Don’t forget about your feet! Click here to get access to a free video with Foot Fitness Exercise Tips.
Foot Fitness Training for Pilates Teachers is the third workshop in the Centerworks Spring 2014 series of Pilates CEC Courses. Let’s have some fun with your feet. Good health starts from the ground up!
Explore the foundation of our posture and propulsion system with a targeted focus on the feet. By incorporating the Fantastic Feet exercises, Pilates equipment exercises, and other helpful foot fitness resources into your Pilates programs, you can inspire your clients to focus on their feet to enhance the benefits from their Pilates program for better whole‐body health.
This 2-day, 12-hour Centerworks course includes hands‐on learning and practice and will incorporate exercises that can be incorporated into Matwork, as well as foot-focused exercises on the Pilates equipment, and supplemental foot fitness resources.
This course is pending approval for CEC Credits through Pilates Method Alliance.
DATE: Saturday, February 22 – Sunday, February 23, 2014
TIME: 9:30am – 5:00pm
LOCATION: Centerworks Pilates Studio, Wichita, KS
Space is limited….
Get Details and Register NOW!
Are you still out shopping and looking for great fitness gift ideas for the health enthusiasts in your life?
What could be better than wellness solutions for better mind-body health from your head to your toes.
These are perfect fitness gifts for Pilates students, Runners, Walkers, Athletes, Dancers, and regular everyday folks who are inspired to improve their health and fitness at home, at the gym, or on the road. Check out these easy to use, products, books, and resources from the whole-body health experts at Centerworks® and give the gift of good health for the Holidays!
Continue Reading ‘Merry Fitness! 10 Great Fitness Gift Ideas from Centerworks®
A New Foot-Care Product is available NOW! The Centerworks® Acupressure Foot Massage Mat can help you reduce foot pain and improve the health and fitness of your feet.
This easy-to-use foot massage mat can help you quickly improve your foot fitness. In fact a typical “workout” with your foot massage mat takes 2 minutes or less!
Continue Reading ‘Cool New Foot-Massage Product: The Centerworks® Acupressure Foot Massage Mat
Lace-up to alleviate foot pain.
Are your feet tired and painful at the end of the day?
It might be your shoes that are frustrating your feet.
Are you looking for ways to reduce foot pain? Did you know that how you lace and tie your shoes can make a dramatic difference in how well the muscles of your feet are working to keep your arches lifted, active, and supporting you when you’re on your feet!
Continue Reading ‘Reduce Foot Pain: Shoe Tying Tips to Help Keep Your Arches Activated
It doesn’t matter if you’re young, or old, healthy feet are needed at every age!
Before we can walk, we have to crawl… The development of adequate core, hip, and leg strength is a part of the equation to help us get UP on our feet when we begin exploring what it’s like to stand and walk on two legs.
As we age…it’s a funny thing, when our feet hurt – whether from injury, accident, wearing poor shoes, lack of proper strength or flexibility we are faced not only with needing to take better care of our feet, but also will be well-served by re-evaluating our exercise and daily life habits and determine what’s lacking for balanced-muscle development so we can maintain our healthy feet.
Shifting our weight to avoid walking on a sore toe, shortening our stride to limit foot action from plantar fasciitis, the joint misalignment, and resulting lack of muscle use that can be created by bunions and hammer toes, standing on your dominant leg to take the pressure off a sprained ankle or bum knee… In the moment none of these compensation patterns seem like a big deal, but cumulatively over time, they can set us up for repetitive strain injuries, more pain, and new problems.
Continue Reading ‘Young or Old: Healthy Feet Are Needed At Every Age