Health
Oh, My Aching Feet!
By Kate Montgomery
ost of us, at some time in our lives, have
experienced problems with our feet. And, as you might
imagine, those problems don't just develop overnight.
From the time you took your first step, the tendons and
muscles on the bottom of your feet have gradually become
tight, ropey and drawn-up. High heels, overly tight or
worn down shoes, and shoes with inadequate arch support
can all distort the foot's natural form. With this
tightening of the tendons and muscles, your feet
eventually become unbalanced and unstable.
When the three pads on the bottom of the
feet (ball, side, and heel) are no longer fully or evenly
touching the ground, instability
results. Unbalanced feet can lead to a misalignment of
your entire
body, creating muscle tension. This tension can be the
cause of leg pain, lower back pain, neck and shoulder
discomfort and even headaches.
For stability and balance, our feet need to be firmly planted on the ground. As obvious as this sounds, it is not quite as simple as you think. By spreading and massaging the muscles and tendons on the bottom of the feet, you can create a more stable and solid foundation on which to walk, thus avoiding eventual knee, hip and lower back problems.
Releasing the three foot pads (ball, side, and heel), allows your feet to once again come in full contact with the ground, restoring stability and balance throughout the body.
THE FOOT PAD RELEASE
To rebalance and stabilize the foot pads, follow these three steps; Use firm pressure when applying these techniques.
Ball Pad - - Place your fingers over the ball of the foot. Inhale. Exhale and drag your fingers up over the ball and through the toes while extending the foot. Repeat three times.
Side Pad - - Place your fingers along the bottom surface, in the soft tissue or pink area of the foot. Inhale. Exhale and drag your fingers toward the outside of the foot while rotating the foot inward. Repeat three times.
Heel Pad - - Place your fingers in the soft tissue area in front of the heel. Inhale. Exhale and drag your fingers over the heel surface while flexing the foot. (toes toward the sky). Repeat three times.
Once you have stabilized one foot, get up and walk around. You should feel a greater width and breath of foot pad as it strikes the ground. Also have a higher arch. Now repeat the steps on the other foot pad.
A WORD ABOUT ORTHODICS
There are some people who require orthodics to help overcomesevere foot problems. But such devices serve as nothing more than crutches to help balance the foot when walking. Make sure your regular shoes have adequate arch support, and replace your worn out shoes. By performing the Foot Pad Release, you may find that you can get by without orthodics.
If you do need orthodics because of
severe pronation or supination, correct the foot pad
first. With the muscles of the foot
stabilized, the orthodic will work more efficiently. The
exercise is
certainly worth a try, and you may save considerable
trouble and
expense.
START OFF ON THE RIGHT FOOT
I recommend doing these techniques in the morning before you put your shoes on and in the evening when you take them off, or whenever your feet need a refreshing touch. The side-benefit of the Foot Pad Release is pain-free feet that simply feel terrific!
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Kate Montgomery is a Certified Sports Massage Therapist and Holistic Health Practioner. She is the author of The Athletic Ritual and Carpal Tunnel Syndrome/Prevention and Treatment. Check out Kate's web page: http://www.sportstouch.com