CONNECT: 7/24/15 The Foot - Our Connection to the World

Spoiler Summary - It tells us what we're on and where we're at. It acts as our platform and our propulsion. It's the base of our pyramid.  So why do we abuse it so much?

The human foot is basically a bag of bones. Sure it has some muscle and soft tissue, but a little like the hand, it's mostly made of oddly shaped bones and vessels wrapped in skin. But, if you think about it, the foot has one of the hardest jobs in the body and requires amazing versatility.  

• It's sensory organ: feeling for the subtle changes in the texture of what we're standing or walking on and relaying those messages a very long way (in terms of the body) back to the brain for interpretation.
• It has to take commands: stiffening or loosening ever-so slightly depending on the message it gets back from the brain.
• It has to be a shock absorber: conforming to the surface we're on sometimes
• It has to be a propeller: acting like a springboard so we can walk or jog or run
• It has to be a platform: providing a stable base that the entire body can balance on when we're standing.
• And we expect it to be a workhorse: providing hours of work on a daily basis, for years and years without complaining.....too loudly.

Truly, it's one of the most important pieces of equipment we own.  So why don't we treat it that way?

Now, to be fair, not everyone abuses their feet.  I've met many people who are of the mindset that a good pair of shoes is a wise investment and that a dry pair of socks is an absolute must.  I've met people who inspect for cuts, nicks and cracks in the skin, who make sure it remains flexible and well maintained, and who exercise the foot just like they would any other body part......but not many.

It's more common to meet someone who crams their feet into any available boot or a into a shoe that looks cool, not even considering if it's a good fit.  It's rare to see someone who gives the tissues a stretch-break or invests any time in keeping them strong; and it's very rare for a person to ask about ways to keep the foot healthy.

So, just in case your "dogs are barking" by the end of the day and you never stopped to think about how best to give them a little TLC, here is a list of "tips to think about" in regards to the foot:

1. Shoes *disclaimer* beware not to go too far, at some point shoes are shoes....but up to that point fit does matter.

A. Start with shape -  Think about the way your foot is shaped.  Some people have longer feet which appear to come to a point in the middle (at the 2nd or 3rd toe).  These folks will usually do fine in a traditional shoe.  Others have a more square forefoot - in the same shoe they will suffer.  Some feet come to a point, but closer to the big toe than the mid-two, they need a shoe that matches the shape.

B. Consider the mobility - if you have a highly flexible foot ("flat") it is absorbing a significant amount of shock every step but doesn't propel as well.  A shoe with some support or stiffness can help offset this pressure and provide a bit more spring.  On the other side, if you have a high arch and a rigid foot (not much motion), you may want more shock absorbing material between your foot and the surface, so consider a softer shoe.

C. Replace when needed - as the material of the shoe breaks down, they are no longer doing their job.  Even if the upper (leather or other) looks fine, if the material is worn or no longer providing the proper level of stiffness, they are changing the angle of strike and motion. 

2. Rule of opposites - If you sit all day, get up and get moving your feet need exercise like any other body part.  If you stand or walk all day, give them a break and get them elevated for a few minutes.  As with any other body part, balancing the stress-load with recovery is the only way to maintain health.

3. Keep an eye out for swelling - it's not uncommon for feet to swell a bit during the day.  Static postures allow for fluid to pool with gravity.  If you've noticed the sock-line a bit more pronounced this time of year, it's likely that there is increased pooling and therefore increased pressure.  A few minutes with the feet elevated can go a long way. If it's a common occurrence, you might consider a compression sleeve or sock that you can buy at any local pharmacy.

4. Foot massage? - Although it's pretty hard to find someone who wants this job (yuk!), a golf or lacrosse ball can be a very easy way to get the benefits of kneading and rolling-out the tissues.  It doesn't take much pressure, just some rolling on the soft tissues of the arch to keep them supple and moving.

5. Keep them strong and mobile - there aren't many, but there ARE foot muscles. Just like any other muscles they can get stiff and weak if they're not being exercised regularly. Although some of these are harder than they seem, HERE are some good examples of foot exercises.

Of course there's more to it than we could ever fit into a single post....so reach out with questions.

Have a great weekend,

Mike E.