{"id":968,"date":"2024-03-01T09:11:00","date_gmt":"2024-03-01T09:11:00","guid":{"rendered":"https:\/\/wellnessfamilycare.com\/wellnessdev2\/?p=968"},"modified":"2024-07-02T21:30:54","modified_gmt":"2024-07-02T21:30:54","slug":"from-the-ground-up","status":"publish","type":"post","link":"https:\/\/wellnessfamilycare.com\/wellnessdev2\/from-the-ground-up\/","title":{"rendered":"From the Ground Up!"},"content":{"rendered":"\n
I, (Dr. Dave), did some spring cleaning and I’m getting rid of 12 pairs of shoes!\u00a0 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\u00a0favourites<\/em>. It is because I\u00a0am realizing more and more\u00a0how 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.\u00a0 A lot of these issues can stem from not having proper foot function.\u00a0 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.\u00a0 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!)\u00a0\u00a0I 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.\u00a0

I have used and prescribed\u00a0orthotics for years to support the\u00a0arch of the foot, but over the past couple of years I have learned that in most cases, they are not necessary.\u00a0 In fact, it is better to use an insole which strengthens the foot than to rely\u00a0on artificial support. In our office we\u00a0sell these\u00a0type of inserts.\u00a0 We also have a number of companies we recommend that sell minimalist shoes online.\u00a0 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.\u00a0 Silicone toe\u00a0spacers are an inexpensive way to help return the toes to proper alignment. This should be done gradually, initially while not weight bearing.\u00a0 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.\u00a0 A great exercise for this is to stand\u00a0on one foot.\u00a0 This should be performed in bare feet or socks only.\u00a0This exercise will develop\u00a0and strengthen\u00a0the supporting muscles of the foot, leg and hip.\u00a0 If balance is an issue for you, stand with a chair or wall that you can lightly hold for stability.\u00a0 Start with your other foot just off the floor, perhaps with one toe touching.\u00a0 In time, work to the point that\u00a0the raised leg has the thigh\u00a0pointing 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.\u00a0 You may have a habit of turning\u00a0your foot out or in and straight ahead may feel unnatural to you.\u00a0 That is good.\u00a0 You must develop your muscles with the foot in proper alignment.\u00a0 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.\u00a0 You can also press one\u00a0hand down into the thigh that is lifted so that you are working your core muscles as you stand.\u00a0 Alternately, you can carry a weight in the hand of the foot that is raised to increase the work of\u00a0your core muscles.\u00a0\u00a0

If you’d like to see a video demonstrating this exercise, click on this link:\u00a0
https:\/\/www.youtube.com\/watch?v=AmwKY0ULnWo<\/a>
<\/a>
Our feet provide the base for the rest of our\u00a0body, so we need to take care of them and invest in their well being.\u00a0 Take care of yourself from the ground up!\u00a0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

I, (Dr. Dave), did some spring cleaning and I’m getting rid of 12 pairs of shoes!\u00a0 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\u00a0favourites. It is because I\u00a0am realizing more and more\u00a0how important my feet are with respect to […]<\/p>\n","protected":false},"author":2,"featured_media":970,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-968","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-our-blog"],"yoast_head":"\nFrom the Ground Up! - Wellness Family Care<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wellnessfamilycare.com\/wellnessdev2\/from-the-ground-up\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"From the Ground Up! - Wellness Family Care\" \/>\n<meta property=\"og:description\" content=\"I, (Dr. Dave), did some spring cleaning and I’m getting rid of 12 pairs of shoes!\u00a0 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\u00a0favourites. 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