| I, (Dr. Dave), did some spring cleaning and I’m getting rid of 12 pairs of shoes! This is not just because I wanted space in my closet or that I didn’t like how these shoes looked- some of them were favourites. It is because I am realizing more and more how important my feet are with respect to how the rest of my body works. Over the years I have had occasional battles with plantar fasciitis, knee pain and lower back ache. A lot of these issues can stem from not having proper foot function. Sadly, I have brought a lot of this on myself by wearing improper foot wear at different points in my life. Our feet were designed with arches and alignment that create natural shock absorption, but they don’t work properly if the alignment is off. Even though I got a little smarter in my old age and stopped buying shoes on sale just because they looked good even though they didn’t fit well (ah, the folly of youth!) I did have favourite shoes that did not provide as much room for my toes as they needed, or that had a stiff sole which did not allow my foot to move as it was designed. I have used and prescribed orthotics for years to support the arch of the foot, but over the past couple of years I have learned that in most cases, they are not necessary. In fact, it is better to use an insole which strengthens the foot than to rely on artificial support. In our office we sell these type of inserts. We also have a number of companies we recommend that sell minimalist shoes online. I have replaced my 12 pairs of shoes with 3 pair that are much better for my feet. Having spent years with compressed toes and a bunion, I have to do some work to un-do the bad alignment of things. Silicone toe spacers are an inexpensive way to help return the toes to proper alignment. This should be done gradually, initially while not weight bearing. As you become accustomed to them, they can be worn for longer periods and while doing foot exercises.  It is also important to develop muscles that may have gotten weak from not being used properly due to poor alignment. A great exercise for this is to stand on one foot. This should be performed in bare feet or socks only. This exercise will develop and strengthen the supporting muscles of the foot, leg and hip. If balance is an issue for you, stand with a chair or wall that you can lightly hold for stability. Start with your other foot just off the floor, perhaps with one toe touching. In time, work to the point that the raised leg has the thigh pointing straight forward. Practice this so you can work up to standing on each leg for 1 minute at a time. It is essential that your supporting foot is pointing straight forward. You may have a habit of turning your foot out or in and straight ahead may feel unnatural to you. That is good. You must develop your muscles with the foot in proper alignment. The baby toe and big toe should be pushing in to the floor with equal pressure as you stand. As it becomes more comfortable to stand on each foot for one minute, you may increase the difficulty by having a ball in one hand that you throw up in the air and catch, increasing your “instability” so the stabilizing muscles have to work more. You can also press one hand down into the thigh that is lifted so that you are working your core muscles as you stand. Alternately, you can carry a weight in the hand of the foot that is raised to increase the work of your core muscles. If you’d like to see a video demonstrating this exercise, click on this link: https://www.youtube.com/watch?v=AmwKY0ULnWo Our feet provide the base for the rest of our body, so we need to take care of them and invest in their well being. Take care of yourself from the ground up! |
From the Ground Up!
