Feet, Hip/Leg Pain, Lymph, Pictures of Exercises, Sitting

Make Fists With Your Toes

We are flying back to California for Christmas today. If your trip is like ours, you drive about an hour to the airport, sit on the plane for another couple hours (in our case about 4 ½), then ride in a car another hour or (or 3 depending on Los Angeles traffic) to your destination. If you’re like me, that last hour in the car feels like an eternity.

You don’t have much of a choice when it comes to sitting in the car or on the plane. The time you spend in the airport? You have a choice how you spend that time. When your plane is delayed, and you have 4 hours to kill at the airport, you have lots of time to move around before you are confined to your seat. I try to move around as much as possible (and sit as little as possible) while waiting for my flight. This is how we did it today:

1.   I like to check my bag, so that I have more freedom to walk around. (I love that you don’t have to pay to check bags on Southwest, so I try to fly them when possible.) When I’m not schlepping a bag around, I am more inclined to take the stairs instead of the escalator and move more in general while at the airport.

2.   I recommend a bag or backpack that stays on securely without needing to use your hands or scrunch your shoulder up to your ear to keep it on. This also allows you to swing your arms freely while walking and keep your upper body less tense. Letting the arms swing while walking is great for moving lymph (as is walking itself) which helps your immune system. (More on this here.) 

IMG_2127

3.   These are some stretches I like to do at the airport that don’t involve getting down on the floor. Your hips, legs, and spine will thank you!

Yes, the airport is strangely empty 2 days before Christmas.

IMG_2128
Standing Hamstring Stretch: Prop your foot up on something, flexing the toes towards the shin. Try to straighten the standing leg and back up your pelvis.
IMG_2129
Thoracic Stretch: Place your hands on a wall, roll the elbows in towards each other so the elbow “pits” point up towards the ceiling and elbows point towards the floor. Drop the chest towards the floor as you hinge forward from the hips.
IMG_2132
Lunge: Keep the front knee over the shin as you drop the hips towards the ground. Keep the torso over the hips. This stretches the hip flexors (front of the back leg) and is quiet a bit of work for the other leg muscles at the same time.
IMG_2136
Wide Leg Wall Glide: Stand with your legs wide and feet about 6 inches from a wall. Hinge forward from the hips, untucking the pelvis.
IMG_2137
Then glide the pelvis back and forth. You will feel your backside sliding along the wall. Keep the knees straight ( and quads relaxed if you can). This stretches lots of nooks and crannies in the hips.

 

4.   When you have A TON of time, you can sample local craft beers with Lucy, the bartender from Croatia, see pictures of her hometown, and dream about going there. One thing I love about bar counters (or bar height tables) is that you can stand while other people sit, and it’s not awkward at all. After learning about Croatia, you can take your beer to go, walk around the airport, and browse the bookstore. Apparently there are no “open container” rules at Nashville International Airport.

IMG_2124      IMG_2139

5.   Once you are on the plane and captive to your seat, you can still get in a little movement. Debbie at Positively Aligned demonstrates some options here. And of course, there’s always John McClane’s seat mate’s advice, “make fists with your toes”. (A reference to Die Hard, one of my husband’s favorite Christmas movies; although, I would argue it has very little to do with Christmas. It doesn’t have the same “get in the Christmas spirit” affect as It’s a Wonderful Life or Christmas Vacation.) Nevertheless, try it, it really does feel amazing. Swelling of the feet and lower legs is a huge problem for a lot of people when they fly, and any movement helps the circulation to the area. Getting up mid flight to walk up and down the aisles is helpful as well. I try to get an aisle seat, so I can take as many “bathroom” (aka walking) breaks as I want.

Whether you are traveling or not, I wish you a very merry, healthy and movement filled Christmas!

(For My Husband: “Ho Ho Ho, now I have a machine gun!”)

Feet, Hip/Leg Pain, Pictures of Exercises, Shoes

5 Steps to Safely Transition to Minimal Shoes

Minimal or barefoot shoes have become increasingly popular in the last few years because of their health benefits.  Vibram claims their shoes will strengthen muscles in the feet and lower legs, improve range of motion, stimulate neural function, eliminate heel lift to align the spine, and allow the body to move naturally.  Under the right conditions, minimal shoes can absolutely facilitate these changes; however, most of us don’t have feet that are healthy enough for these shoes without some training. 

Being barefoot is natural, but our feet don’t function naturally anymore.  Two main factors in our modern environment have led to feet that are severely lacking in muscle strength, joint mobility and neurological connection:

  1. Shoes that have stiff, supportive soles and positive heels
  2. The lack of natural surfaces in our environment.

The lawsuit against Vibram Five Fingers has been all over the news and social media the last few days. I’m not going to get into it, but you can read the details and an analysis by Katy Bowman here if you are interested.  The problem is not that Vibrams (or any minimal/barefoot shoe) are dangerous; the problem is that our feet are deconditioned, and we fail to properly train them before jumping into a minimal shoe. Wearing a “supportive” shoe your whole life and then one day putting on Vibrams to go for a hike is like wearing a full body cast your whole life and then trying to do a cross fit workout.  You the lack strength, mobility and neurological connections necessary, and you are going to get hurt.  A principle of any good exercise program is a gradual, appropriate increase in the demand you place on the tissues.

My friend and fellow Restorative Exercise™ Specialist, Jennifer Gleeson Blue, put it this way, “You know how you don’t take someone on the brink of death-by-hypothermia and submerge them in a hot bath? It’s the same with minimal shoes. Your feet are on the brink of death-by-stability-shoe. But step one isn’t a five finger shoe.”  

5 Steps to Transition to a Minimal Shoe:

1) Stop wearing positive heeled shoes.  Switch to flat shoes and make sure they are wide enough for your toes to wiggle and spread.  If you can tolerate it, try a shoe that has a more flexible sole. Even some athletic shoes have a heel that is slightly higher than the toes, so look closely!

2) Stretch your calves.  Wearing positive heeled shoes causes the calves to become short and tight.  We need to restore length to the calves to allow us to safely transition to a flat or minimal shoe.

20140513-212717.jpg
CALF STRETCH: Place the ball of one foot on a rolled up towel/yoga mat or a half foam roller. The heel should remain on the floor. Hold at least 1 min, then switch feet.

3) Work on toe and foot mobility. Do these stretches to release muscle tension, improve circulation and neurological connection, and decrease pain.

TOFst
Stand on one foot, reach the other foot behind you, tucking the toes under. Hold for 1 min, then switch feet. If you get foot cramps, take a break and try again.
toelift
TOE LIFTS: Work on lifting each toe individually. This is a motor skill we should have! Keep practicing until the neurological connection has been restored.
toespread
TOE SPREADING: Stick your fingers between your toes to stretch the little muscles between the toes. You can also buy Foot Alignment Socks that do the same thing.
tennisball
TENNIS BALL MASSAGE: Stand with a tennis ball under the ball or your foot. Hold for 1 min. Try to relax and let the foot drape over the ball. Roll the ball back towards the arch, finding a sore spot. Hold for 1 min. Continue down the length of the foot until you reach the heel.

4) Spend time barefoot around the house and backyard.  Try out a variety of surfaces.  This allows your feet to start getting reacquainted with FEELING things when you walk around.

NOTE: This transition may take weeks, months, or even years depending on the current health of your feet.  Steps 1-4 are important for EVERYONE regardless of whether you intend to wear minimal shoes or not.  If your foot has undergone significant damage from a lifetime of ill-use, surgery, or injury, minimal shoes may not be appropriate for you. That’s ok. You can still receive huge benefits from the above steps.

5) Start with short distances and natural surfaces in your minimal/barefoot shoes.  Once you are ready to start wearing your new shoes, start with small distances.  Slowly increase your walking mileage before you even think about running. (Although I don’t really I recommend running in minimal shoes.) Start with natural surfaces such as grass, mulch, or dirt to start training your feet.   Concrete and asphalt are unnaturally hard surfaces and may cause you pain and injury.  (I can wear my vibrams all day on natural surfaces, but I can only last about a mile on concrete.) As you increase strength and mobility, you can increase your mileage and try a greater variety of surfaces.

We just got back from a week in the Great Smoky Mountains.  It was BEAUTIFUL!  I was inspired by “Screen Free Week” to take a tech break while we were there.  I used my iPhone only as a phone, camera and map/GPS, and I stayed off Facebook, email, Instagram, etc.  It was a great decision for the health of my body and mind.  I highly recommend it!

GSMcabin

These are pictures from a 5 mile hike up and over a ridge, down into a valley with a waterfall, and back.  You can see (in the first picture) how rocky and uneven the ground was.  The trail was covered in pebbles, rocks, tree roots, mud, moss…. and my feet, legs, and hips felt great (tired, but great) the whole way and even better the next day!  Had I done this hike  in Vibrams 2 years ago, I probably wouldn’t have made it all the way, and I definitely would have been in serious pain.  I’ve been “training” my feet for 4 years now, so they could handle the workout.  Wearing minimal shoes can be a very healthy and enjoyable experience, but you have to do the prep work!

vibrams           bridgem&tabramsfalls

PS- In case you’re looking for a new pair, here is a GREAT list of minimal shoes.  Click here for winter weather options.