HEALTH + WELLNESS
Love Yourself cont ...
FEET GET A BAD DEAL . THERE ’ S NOT MANY OTHER PARTS OF THE BODY WE EXPECT MORE FROM AND YET DO LESS FOR . BARRING THE ODD SCRUB IN THE SHOWER ( NO , SIMPLY STANDING THEM IN THE SHOWER SOAP DOESN ’ T CONSTITUTE A WASH ), FEET ARE VERY MUCH TAKEN FOR GRANTED . THEIR STRENGTH DOESN ’ T CROSS OUR MINDS IN DAY-TO-DAY LIFE , LET ALONE AT THE GYM , AND WE ’ RE BETTING ANY GYMGOERS DON ’ T COUNT A GOOD , LONG FOOT STRETCH AS PART OF THEIR COOL DOWN EITHER . IN FACT , MOST OF US DON ’ T THINK OF OUR FEET AT ALL UNTIL THEY HURT . BUT WHEN THEY DO HURT , IT THROWS US OFF COMPLETELY .
The basics of foot function is simple : bones , ligaments and muscles work together to bear our weight and act as a lever for propulsion , but throw that mechanism off and you ’ re facing potential issues with your ankles , knees , hips and back ; once a part of your body is in pain and out of whack , it ’ s tougher to stay active , which can lead to a slew of other health problems and isn ’ t a cycle we want to be caught up in .
Think of your feet as your foundation and the magical ingredient to staying active well into your older years and you ’ ll likely start to consider their health and overall functionality far more than you ever have . It ’ s important to keep your feet happy and there are some small , easily applicable changes that you can make to your day-today footcare regime to help mobilise and strengthen your tootsies so they stay in tip-top condition .
Wear the right shoes
Statistics estimate that between 63 - 72 % of UK adults are wearing the wrong size shoe ! An insane notion considering how big a role shoe fit plays in our foot health . Ask any podiatrist and they ’ ll tell you that , ironically , shoes are responsible for a huge number of reasons that people need to see them as common problems like corns , callouses and blisters are all distinctly shoerelated , as are bunions , Morton ’ s neuroma and plantar fasciitis , which are all painful and massively exacerbated by ill-fitting footwear . A shoe that fits well and allows your foot to move optimally is the golden ticket , so wave goodbye to pointed toes and high heels and welcome in the era of wide toes , flat soles and shoes that are flexible enough to move with your foot ; in whatever way your foot wants to bend , your shoe should allow it to do so . If you insist on some fancy high heels with your glad rags , wear them for an hour or two before switching to flats ; your feet will thank you for the flexibility .
Strengthen your feet
The muscle group in your foot , known as intrinsic muscles , are very small and some can be difficult to isolate , which is where the ‘ short foot ’ exercise ( think kegels , but for feet ) comes in handy . While standing up straight , contract the muscles in your foot while keeping your toes flat – you might see your foot shorten slightly , but even if you see no difference at all , they ’ re still feeling the benefit . Toes feeling chilly and a little numb as crisper evenings creep in ? Do short foot . Feet feeling a bit tense and stressed ? Try short foot . Every time you activate that muscle group , your blood flow increases , which helps strengthen the area .
Don ’ t forget to stretch
Stretching your feet helps keep fascia and ligaments supple , reducing possible stiffening and discomfort . They say movement is medicine and it ’ s true – the more you move a body part , the more blood floods the area , supplying oxygen and lubricating any joints . The plantar fascia , for example , is a band of connective tissue that connects your heel bone to the base of your toes and that many people struggle with from inflammation flare-ups caused by foot structure , overuse through exercise , walking on unsteady surfaces and , you guessed it , the wrong shoes . It ’ s located in the bottom of your feet , so to give it a good stretch , try the following . Sit on your shins on the floor , tucking your toes under you , and allow the weight of your pelvis to settle back onto your heels – yogis will know this as child ’ s pose . If this causes too much pressure , take some weight off your heels by leaning forward onto your hands , or by supporting your pelvis with cushions or folded blankets . Hold the pose for anything between one and five minutes and the stretch will instantly increase mobility and relieve feelings of tightness .
Treat your feet
Block out some time to treat your feet to a spa day … of sorts … While massages , a dip in the pool and a glass of something sparkling aren ’ t really what we ’ re getting at , there are certain exercises that you can dedicate time to that will leave your feet feeling a million dollars . First , stand and roll your foot around on a firm tennis ball for at least two minutes per foot to massage them , reset muscles , increase mobility and increase blood flow . Then , slip on some toe spreaders - silicone separators that fit between your toes - for at least half an hour as you move around your home tidying up , making dinner or getting the washing done as this will help counteract any compression caused by narrow footwear . Lastly , once you ’ re able to relax , spend as much time barefoot as you can ; yes , shoes are like a comfort blanket for your foot , but while they might feel great , they can cause your feet stress through rigidity . Walking around barefoot introduces a greater variety of angles , inclines and textures allowing our feet more freedom and flexibility . www . insidekent . co . uk • 143