Latest "Walking" Posts
Articulating the Ankle:
Improving Mobility To Point & Flex Your Feet
Are you searching for the right exercises for healthy feet? Are your calf muscles tight? Do you ever have heel pain? Do you hop around with toe cramps? or arch cramps? Are you plagued with Plantar Fasciitis problems? Are you still searching for foot care solutions that work well for your tired, achy feet?
Healthy Feet and ankles are not just for ballerinas!
Whether you walk, run, dance or just sit behind a desk all day, how much we use, or misuse, our feet can contribute to challenging foot problems and more. Of course if you’re dealing with an acute injury consultation with your doctor or podiatrist should be your first stop. But if you’re trying to find the strategies and solutions that can help get you back to health and keep you poor feet out of trouble, it may be time to pay a little more attention to your ankles, arches and toes on a very regular basis.
Continue Reading ‘Exercises for Healthy Feet: Stretch Your Calves & Strengthen Your Arches
Medial / Lateral Ankle Strength &
Multi-Directional Foot Mobility
This is Part 3 in a 3-part series on Healthy Feet: Heel Mobility for Better Balance & Body Control
Stretching the calf and soleus muscles are important for your lower leg and ankle flexibility, but just doing a plain old calf stretch probably isn’t going to dramatically improve balance because it is not the flexion and extension of the ankle that needs improvement as much as the lateral side-to-side strength and support.
What can you do to improve balance?
One of the best ways to improve your balance is to challenge the body with exercises that have you standing on one leg. But if your feet and ankles don’t have the right amount of strength, flexibility and mobility to keep you upright, chances are simple exercises balancing on one leg may seem darn near impossible unless you’re holding onto something! (And holding onto something for support has you using your Arms to balance more than your feet, ankles and legs.)
There are thousands of opportunities throughout the day where we have a moment to practice standing on one leg and balance. Can you guess where your top two opportunities to practice balancing on one leg are?
- Climbing Stairs
Continue Reading ‘Gain Ankle Strength and Heel Mobility for Better Balance
How Are You Working: Legs turned Toe-Out, Parallel, or Pigeon?
This article is Part 2 in a 3-part series on Healthy Feet: Heel Mobility for Better Balance & Body Control
Little, seemingly insignificant posture habits can set you up for problems, pain and injury. And what is interesting is the fact that your heels and ankles might not be the weak link that is setting you up for a potential problem. What do I mean by this?
Part of paying attention to leg alignment is knowing what is happening at the feet. A toe-in, parallel or toe-out stance or gait pattern can dramatically change how the feet and ankles work and affect the stress placed on your knees and lower back. As a result of your everyday foot fitness habits, the muscles that are strong or weak in your feet and lower legs can be your own unique posture challenge.
But half of what you need to pay attention to might be the direction of the feet and the other half is what’s happening at the hip.
Continue Reading ‘How your Toes and Leg Alignment Affects the Feet for Healthy Heels
Use Spine Twisting To Improve Your Walking & Running Technique
There are lots of things you can pay attention to when you walk and run that can improve your pace, stride, form and function. A great arm swing is one of the key factors in not only freeing the arms and shoulders, but also strengthening your core support and reducing stress and tension in through your whole spine.
If your back hurts after a long walk or run or you notice more tension in your neck and shoulders before, during or after getting your miles in, there’s a good chance you’re missing out on the important “spiral effect” of the spine while you’re swinging your arms.
It’s interesting to observe bodies in motion. And sometimes, seeing what to look for, can make it easier to feel in your own body exactly what your movement habits are.
Continue Reading ‘The Spiral Effect of the Spine to Swing your Arms for a Healthy Stride
Part One – A Simple Ankle Exercise and Foot Fitness Test
for Alignment, Balance Body Control
This article is Part 1 in a 3-part series on Healthy Feet: Heel Mobility for Better Balance and Body Control.
A really important task that our feet provide for us is balance. Our toes individually grab and release the ground for stability, the ankle allows us to shift our weight without toppling over, and the foot (between the ankle and the toes) can be strong and rigid or pliable to adapt to different terrain.
The foot is almost shaped like a triangle, wider for more support across the forefoot and the toes and supported in the back at the heel. Instead of thinking about the heel as a single point, (like one leg on a three-legged stool) the ankle and heel allow for mobility of the foot which means you can be centered on the heel, stand more towards the outer heel or bear more weight towards the inner heel. This medial / lateral heel mobility is critical for balance and keeps us from straining or spraining an ankle when walking or running on uneven ground.
The key concept here is medial / lateral heel mobility.
Continue Reading ‘Healthy Feet: Heel Mobility for Better Balance
A Workshop for Focused Foot Fitness Training
Discover the Secrets to Healthy & Happy, Pain-Free Feet
(No Pilates experience required.)
Good health starts from the ground up! Whether you walk or run, taking good care of your feet is an important part of any wellness program.
There are lots of quick & easy foot care exercises you can incorporate into your workouts to help improve your posture, body alignment and muscle support for healthy, happy, injury-free ankles, arches, and toes.
Continue Reading ‘Fantastic Feet for Runners & Walkers