When fitness is mentioned, the usual thought is the gym, lifting weights, running, jogging, walking, riding a bike, hiking, playing tennis, golf, lifting weights or swimming, which are all great fitness activities. How many times do we look down at our feet and thank them for being able to help us do the above activities? Your feet are one key essential to your health. As a Lifestyle Fitness Coach, working with my older Clients, the most requests I receive is to help them with their balance. Balance starts with the feet. Of course you need strength to get out of a chair, but the feet must touch the floor first, if you plan on standing up. You also need flexibility in those feet. Without flexibility and strength it is very difficult or next to impossible to bring the body to a standing position.
Once you are standing and take that first step, if the ankle joint is not flexible, your foot might as well be in a concrete shoe and that is how you will walk, with heavy feet. Next you may feel pain in the knee or the hip and before too long, your back will start hurting.
By this time, the feet are long forgotten. Let’s take one step at a time giving the feet the good health they deserve.
Flexibility – If the ankle joint is flexible walking will be almost effortless. If the foot is not flexible walking heel-toe will not happen. Walking will become a shuffle. When we walk, we should be able to pull the foot back in what is called Dorsi Flexion and have the heel touch the ground first, then transfer the weight to the toe and push off from the toe into the next step. The toes should be flexible enough that they are able to bend and push you into the next step. Many times, with my older Clients, I find that the toes do not bend and the pushing is directed at the tip of the big toe, like a ballerina dancer, which then could create other foot issues like Plantar Fasciitis, Morton’s Neuroma, Ingrown Toenails and possible stress fractures.
Stretching of the foot is a great way to regain flexibility. Sitting on a bed with one leg straight on the bed, pull that foot back towards your knee. To increase the stretch, use a towel, rope or and old belt, place it just under the toes and gently use that assistance to Dorsi Flex, pulling towards your knee. Then point the foot in the opposite direction, Plantar Flexion. Keeping the knee still make circles with just the ankles, to the right and then to the left. To stretch the toes, sit in a chair, place the foot flat on the ground. Then raise the heel off the floor, keeping all of the toes in contact with the floor. This will not be easy if the toes are not flexible, but will get easier the more it is done.
Peripheral Neuropathy (loss of sensation in the feet or lower limbs) also makes it difficult to walk, as the feeling is lost in the feet. Keeping as much flexibility in the feet will help maintain the balance and ease of walking.
Key Points to remember:
• Walk “Heel/Toe
• Make Circles with the ankles during the day
• Pull the foot back to the knee several times during the day
• Point the foot in the opposite direction
• Wiggle your toes
Keeping your feet strong and flexible will greatly improve your balance. Your feet will be able to make the small shifts to accommodate the uneven surfaces you walk on. Walking will be easier with less effort and daily activities will not be such a chore. Put your best foot forward and start today, by stepping into better health not only for your feet but your whole body.
When fitness is mentioned, the usual thought is the gym, lifting weights, running, jogging, walking, riding a bike, hiking, playing tennis, golf, lifting weights or swimming, which are all great fitness activities. How many times do we look down at our feet and thank them for being able to help us do the above activities? Your feet are one key essential to your health. As a Lifestyle Fitness Coach, working with my older Clients, the most requests I receive is to help them with their balance. Balance starts with the feet. Of course you need strength to get out of a chair, but the feet must touch the floor first, if you plan on standing up. You also need flexibility in those feet. Without flexibility and strength it is very difficult or next to impossible to bring the body to a standing position.
