Healthy Feet, Healthy Body

If you have done any personal training with me or attended one of my Pilates or yoga classes you have no doubt heard me discuss the importance of strong, flexible, healthy feet. Greater strength and mobility allows for more economic movement.

What are “Healthy Feet”?

  • Pain free!
  • Strong and flexible, feet, ankles and toes, that all articulate when you walk.
  • Toes are straight, not crooked, and point straight forward.
  • Toes lie flat, not curled under, with toenails pointing up towards the ceiling.
  • Foot is triangle shaped, widest at toes.
  • You are able to walk barefoot without discomfort.

Why is Foot Health Important?

Deconditioned foot muscles can cause muscles in your legs, hips and back to work less efficiently. This may translate to pain in your knees, low back, shoulders and neck. Common foot ailments include: bunions, neuromas, plantar fasciitis (or plantar fasciosis), hammertoes, and ingrown toenails.

How Can I Correct These Problems?

Oh I’m glad you asked! The good news is a lot of this is under your control. Start paying attention to which shoes hurt your feet, what activities make your feet feel better or worse? Kick your shoes off once or twice a day and walk around the house or office barefoot (if you are not currently in a painful, inflamed state). Meet with Anne to learn about:

  • Foot strengthening exercises
  • Healthy footwear
  • Correct Toes
  • Use of heat or cold
  • Myofascial release work

In this recent article about a new “foot core paradigm”. Dr. Patrick McKeon, an athletic therapist and professor of exercise science and his colleagues outline their ideas presented in the March issue of the British Journal of Sports Medicine. They argue that traditional sports medicine largely ignores the contribution of the intrinsic foot muscles in stabilization work.

“When we talk about core stability, you immediately have visions of people training their abdominal muscles,” says Dr. Patrick McKeon, an athletic therapist and professor of exercise science at Ithaca College in New York.

“We also have a foot core,” he says. “The muscles in the foot behave in the same way.”

These small muscles in our feet help keep us stable and balanced as we move. By relying on shoes with arch support, or orthodics we use the small muscles less. The large muscles of the foot and lower leg often take over the role of stabilization. This can lead to overuse injuries. When my clients ask me about orthodics I recommend using them as a temporary “cast” to support and immobilize the injured area while it heals rather than using orthodics an ongoing permanent solution. Once the inflammation is gone you can begin strengthening the muscles that support your arch, rather than allowing them to become deconditioned.

So how do we strengthen these tiny muscles? The authors recommend spreading the toes wide, squeezing them together, curling your toes and pulling a towel towards you, and picking up a marble with your toes (all moves by the way that we did here in our Healthy Feet Workshop this past February).

Contact me to find out how my “Healthy Foot” program can help you live pain free!

 

Healthy Feet Workshop Saturday May 20th

Have your poor feet spent the winter crammed into boots? It is time to give them some well deserved TLC.

Join us Saturday May 20th for Fluid’s Healthy Feet Workshop!

 

anne feet 6.14

  • If you suffer from bunions, plantar fasciitis, hammer toes, or general foot pain this class is for you!
  • If you wear heels, dress shoes, soccer cleats, climbing shoes or traditional running shoes on a regular basis this class is for you!
  • If you are not able to stand or walk barefoot without pain this class is for you!
  • If you have relatively healthy, pain free feet, and want to enjoy a day of foot pampering with your Fluid family this class is for you!

Anne provides all equipment. You bring your feet, your loved ones, and the shoes you wear most often. You will learn how to make good choices about your footwear, and foot care so that you can continue hiking, running, traveling, and living your life pain free!

Want to come to class for free? Post a photo of your feet on Fluid’s facebook page from now until Wednesday May 17th. Anne will pick one lucky winner who will receive a free pass to this class, and a goody bag.

Anne healthy feet S.Y. promo

 

  • Who: You!
  • What: Foot soak, healthy feet/ healthy shoe discussion, strength and flexibility exercises, self massage, and myofascial release work.
  • When: Saturday May 20th, 12:00 – 1:30 pm.
  • Where: Fluid’s Sellwood studio 1644 S.E. Clatsop Street, Portland, Oregon 97202.
  • Why: Reduce foot pain, learn how to strengthen and stretch your feet and ankles, and visit with your Fluid family.
  • How much: $25 per person, (or $40 for two people).

Anne will also have foot care goody bags, therabands, myofascial release balls, Correct Toes and Toe Socks for sale.

This class will sell out so contact Anne today to reserve your spot.

(503) 705-4762

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She works with her clients one on one and in small groups using a combination of movement + massage to aid in pain relief.