Feet, Precious Feet: 8 Things You Need to Know
by
Karita Cullen.
As eostrogen takes flight at menopause, so too does the fat on the soles of our feet – that plump natural cushioning that makes running in heels effortless. Enter all kinds of aches and pains, and – horror – bunions. The good news? Some smart little foot exercises can work miracles. Second Springer and physiotherapist Karita Cullen offers 8 things you need to know for fitter feet.
"When I studied physiotherapy 20+ years ago, the module called “The biomechanics of the feet” was my least favorite - it was too technical and boring. But as I started working and treating people, it all made sense. And now, as I reach midlife, which brings a new raft of foot issues, I have become passionate about the feet. Seriously!"
-
Put feet first: The feet really are important - they carry us through our lives, they get a lot of use (read: abuse) and it’s through the feet that the body connects to the earth. We often take our feet for granted, until they start giving us problems and only then do we realize the neglect and lack of appreciation.
-
Rethink your shoes! “Invest in your shoes and your mattress because if you’re not in one, you’re in the other.” the old adage goes. You might wonder how if our forefathers and mothers wore no shoes, can shoes be so important? The difference is that they were walking on natural surfaces while we, living on urban environments, spend our lives on hard concrete with no give or softness. We do our exercises on hard floors and courts; we hardly ever walk barefoot and rarely feel natural surfaces beneath our feet. We can’t cushion the ground we walk on, but we can cushion our feet by investing on good shoes.
- Switch to trainers: So you’ve probably guessed, I’m not talking Jimmy Choos or Louboutins. International street style has anointed the humble trainer as the coolest and most practical foot solution for our time. Trainers have taken over Dublin’s street picture, too, where pretty women are wearing pretty dresses and work suits with trainers. Looking good but being sensible at the same time – theres no excuse. There are many good brands to choose from, Asics is a personal favourite and by looking for last year's version of the current top selling shoe you can find great bargains.
- Not all flats are equal: You might assume that if high heels hurt the feet, then flats must be good! But not all flat shoes are created equal. We can buy pumps cheaply in department stores for a 5-euro but we may as well be barefoot and save the fiver - there is no support whatsoever and a rainy day in Ireland can be catastrophic.
- What to look for great shoes: In my opinion, good shoes should have a little arch support and some shock absorbance. I have to say, good-looking shoes with the right support can be hard to find. One patient, driven off her heels into more sensible shoes by bunions and pain, calls them “ nun’s shoes”. Clark's do a lot of wider fitting well-supported shoes that look good too.
- The Midlife effect: Shoes, lifestyle, fitness and other factors affect our feet - men and women alike. It's the same for men as well. Some people report that their shoe size goes up because their feet have become wider. This can happen as the arch of the foot weakens or the foot becomes unstable due to inhibition in the stabilizing structures. It can be helped by strengthening exercises and wearing shoes with support to prevent further collapse.
- Bunions: the very word strikes fear! A bunion is a deformity of the joint connecting the big toe to the foot. There’s no doubt they are unsightly and restrictive. Some people get them at a young age and there is often some level of genetic pre-disposition. While they may not be fully preventable, they certainly can be delayed and maintained so it doesn’t need become a life limiting condition. Often good footwear is the best treatment.
8. Six Smart moves for sore feet: If you think of a foundation of the building that cracks, the whole structure is going to be affected. It is the same with the bodies - the way we land on our feet and how we bear weight, decides how the rest of the body is functioning. From my experience, a lot of ankle, knee and hip pains are due to poor biomechanics of the feet.
Here are six tips I give to my patients:
- Practice standing feet parallel and activating the arches, so the weight is every distributed between heel, big toe and small toe. This can also be a Mindfulness exercise where we tune into our feet and bodies and connect with the ground we stand on.
- Stand on one leg while brushing your teeth, sending a text, talking on the phone, standing in a queue, waiting for a green light etc. Be aware that the arch is being lifted and the whole body is engaged, even the core muscles.
- Keep the calf muscles flexible by stretching regularly.
- Roll a golf ball under the sole of the foot when it’s feeling tight.
- Pamper your feet - a foot spa with Epsom salt and lovely cream will not only make your feet feel happy but the whole body and mind.
- And if you are not sure what to do, seek advice from a chartered physiotherapist or podiatrist.
Contact Karita: karita.cullen@gmail.com
Read more from Karita in our Mindfulness section.
Do you have any suggestions for well-supported and good-looking shoes? Please let us know.
Comments