Healing the Foot

The plantar (bottom) surface of our foot is equipped with ample muscles to keep us safely upright. There is a constant relay of information regarding conditions of the terrain being transmitted to the brain. When risky surfaces appear the messages from the foot go to the brain and the brain activated the foot and lower leg muscles to perform the ‘retrieval’ dance, thus averting a fall.  

The concept and the design is perfect for the constant stimulation of the plantar surface. When we walked barefoot on diverse terrains there we significantly fewer balance issues. Modern humans are sedentary and stifle the plantar function of the foot when wearing shoes and walking on soft or flat terrain. 

Today there are many falls resulting in fractures and death. Research has presented results in improving balance with the use of a hard spiky ball. It is recommended to be used twice a day for 15 minutes. Seated in a chair and barefoot, roll the ball along the bottom of the foot until the sensitivity has lessened. Another technique involves placing the heel of one foot on the ball. Hold there for as long as you can until the sensitivity has lessened. A third technique involves rolling the ball along the foot from the heels to the toes, with the main focus on the arch and the balls of the feet. After that, focus the ball on the heel of the foot and the ball of the foot separately. You can also rest foot on the ball with your toes hanging over the ball to decompress the metatarsal bones. 

You may also brush the plantar foot surface with a brisk brush. 

You can always come see me at the Ikier Wellness Center for a foot massage! 

Keeping hips in good working order requires work as our activities of daily life, walking, running and sitting do not  satisfy the demands of a joint that is designed to perform more movement other than forward and backward; worse yet, long hours of flexion from sitting.

The top of the thigh bone is a ball and fits into an opening in the pelvis.  It is lubricated naturally and is ready to move in all aspects of the possibilities of a circle.

Modern western lifestyles, however, limit this joint function by almost 50%

By performing walking modifications regularly, one can maintain required hip function, supply lubrication, promote healthy delivery of nutrients to the bone, remove cellular waste and promote safer gait, thus reducing fall/fracture risk.

Let’s go!

Start with ten to twelve steps, then work up weekly.

1. wide stance
2. hips rotated inwardly playing out by foot turned inward
3. hips rotated outwardly playing out by foot turned outwardly
4. walk sideways with legs straight; start with small steps and progress to larger
5. march gradually elevating the knee every few steps
6. walk sideways in a gentle squat
7. walk on heels without leaning forward
8. walk on toes
9. retro walking as described in previous blog
10. Enjoy the challenge and notice the difference!

PS crossing  the midline is  contraindicated in cases of a replaced hip