HEALTHY FEET

There are two very important parts of the body that we use every day and take for granted. We expect them to support our body weight and transport us around most of our day. We often think about looking after our heart and the major muscles in the body but do we ever think about what our foot muscles may need? Often we wait until a problem arises before we do something to help it. Our feet take us on about 10,000 steps per day. They are constantly subjected to impact and jarring as we move through our day. The feet are made up of many (28) small variably shaped bones that fit together like a jigsaw puzzle. The feet make up 25% of the total number of bones in the human body. Many things can affect the condition of our feet, activity levels, occupation, other health conditions and the shoes that we wear. Apart from wearing non-supportive or uncomfortable footwear, poor posture or uneven gait (walking manner) can cause the feet to suffer with painful conditions.

Tight or pointed shoes can squeeze the big toe inwards stressing the joint and cause a bunion to develop. Shoes that push the toes into the front of the shoe so the weight is taken on the tips, rather than the toe pads cause hammertoes. It can create arthritic and painful joints and require surgery in severe cases. Haglund's deformity can be from wearing stilettos that rub at the heel, producing pain and inflammation, which may develop into a bony growth needing corrective surgery. Morton's toe is from too much pressure on the ball of the foot between the third and the fourth toes, which makes nerve tissue thicken leading to burning pain or numbness, again surgery may be required. Stress or hairline fractures can also appear after months of wearing high heels. Also the Achilles tendon at the back of the heel and the calf muscles at the back of the leg will shorten and become permanently tight after prolonged wearing of high heels.
Flat feet can an occur when the arches of the feet have collapsed. This can make the foot flexor muscles overpower the other muscles. When the foot flattens and lengthens, greater than normal tension is exerted and the toes may be weak and become overpowered. To correct this we must exercise the muscles of the arch and therefore improve the tone and spring of that area.

Uncomfortable shoes can cause not only foot and ankle problems but can change leg and pelvic alignment leading to back problems also. Exercising the feet will improve foot muscle strength and function. It will also help us hold better posture and have better balance. The feet are also an important part of the vascular system, when we exercise we increase arterial blood supply down the legs which in turn improves the ability of the venous (used) blood to return more easily to the heart.

The way that we hold our body's posture whilst standing can affect the stress on the feet. To find good posture and balance, stand with the feet hip distance apart on the floor, ideally the second toe should be in line with the middle of the kneecap and the kneecap lines with the middle of the front of the hipbones. We can think of the foot as a triangle; the ball of the big toe, the outside edge of the foot (little toe) and centre of the heel. Your body weight should be evenly distributed over these three points. There should be no pressure forward on the toes or backwards over the heels, let your toes spread out and imagine there are tree roots underneath the feet, holding you firmly into place. Use these principles when you have to stand for a period of time.

Here are some exercises which can help strengthen the intrinsic muscles (muscles that start and finish in the foot) there are 19 of these muscles, 18 of those connect to the toes.
Toe squeeze. Place small corks between your toes and squeeze for five seconds. Repeat 10 times on each foot. This is good for foot cramps or hammertoes.
Tennis or golf ball roll. Roll one of these with gentle pressure, under the ball of your foot to stimulate and massage the sole. This is good for Plantar fasciitis (heel pain syndrome), cramps or arch strain.
Towel curls. Lay a towel on the floor (smooth surface is better) Stand or sit on a chair. Place foot on the towel, spread out toes like a fan and then grip the towel and pull it towards you. Repeat five times on each foot. This will give you overall feet strength.
Marble pick-up. Place some marbles on the floor and pick up one at a time with your toes and place each one in a bowl. This helps with pain in the ball of the foot, hammer toes or cramps.

Make sure you get a chance to enjoy your feet! Go barefoot. Take off your shoes when there is a chance to feel either some soft warm sand or some fresh dewy grass. Let your feet feel the sensations and allow them to become your new best friends!