Photos by Dale Dodge ( apologies to Roberta)
Thanks to contributor Kandice Davidson
Feet. Most of us neglect to take proper care of them. Yet they are the foundation to most of our movements. Think of the mileage we put on them & the repetitive impact we stress them with. Our vehicles won’t go for long without regular maintenance, our feet will break down too without mobility & strengthening. Then what? We’re without transportation.
There are 26 bones in the foot & they are responsible for balance and force. The bones in our feet support the weight of our body, which makes doing activities such as walking, running and standing, and providing both flexibility and strength possible. There are many ligaments that hold the bones of the foot together & provide further flexibility to the bones.
Today we’re going to focus mostly on shoes. Do the shoes you wear support good foot health? The two worst culprits that come to mind is high heels & flip flops. As far as high heels go, I’m not only talking about the crazy footwear that some women wear but also in our athletic shoe (runners) that have a heel that brings the heel higher than the forefoot.
Recommended shoes are ones that keep the heel & forefoot at the same height.
Toes of shoes should not be narrow or pointed, but rather wide to give your toes can spread & have enough room to wiggle.
Sole should be able to bend so you can flex the big toe.
Shoes should have contact with ankle. If not, such as flip flops, the toes grab with each step to keep them on which can lead to injury over time.
DO NOT make the change immediately, you will need to take the transition(s) slow! If you make changes too quickly, you will end up with an injury.
First, you need to start improving the mobility & strength of your feet. The more strength & mobility you have in your feet, the less support you will need from your shoes. Again, you will need to start gently & slow! If you do too much too soon, you will end up with an injury.
To get going on transitioning:
1) Wear your shoes a little less every day. Start with 1 minute of barefeet 5 times a day. A bit of a hassle but it’s better to do the 1 minute 5 times a day to start rather than 5 minutes at once.
2) Strengthening & stretching your calves, ankles & feet. There are many mobility & strengthening exercises you can do. Here are a few that are easy to explain & simple to do to get you started in your journey to healthy, happy feet.
* Pick up a washcloth, towel, or marbles with your feet, which helps build arch strength
* Stand on one foot for 10 seconds, which helps build core strength
* Spread, point, and individually lift your toes
* Roll a tennis ball under your foot (I prefer a lacrosse ball)
* Stand on tiptoe, which helps strengthen your calves
3) When you’re ready to buy another pair of shoes, look for something that is slightly different from what you wear every day. It may be a slightly lower heel, wide toe, more flexible sole or a strap to your ankle. Keep in mind that everyone is different, what will work for one person may not work for another. So don’t just go out & buy what your friend has. Take into consideration your personal needs & work from there.
Healthy, happy feet will result in less pain, better posture, improved balance & increased stability.
Disclaimer: It is my pleasure to answer your questions regarding exercises. I am not however able to help you if you’ve recently had an injury or surgery & have not yet received your doctors approval to exercise. You must have the green light to start an exercise program before I can recommend appropriate exercises for you. I am all about safety first!
Move more to feel better.
Where there’s a will, there’s a way & I can find a way that works well for you :)
My husband, Jeremy and I were standing at the view point on top of McIntyre Bluff Friday and I caught this picture of the planes heading Oliver way at 11:06 for what we were assuming was part of Oliver’s Remembrance Day Ceremony.
Amazing moment!! We believe we heard a siren from there as well.
Just thought to share them with you.
We are from Keremeos and went on the McIntyre hike from the Covert Farms access point. November 11 2016.
Remembering war, its heroes and its consequences goes back a long, long way. Hoping and wishing that there would be peace goes back just as far.
Have you ever repeatedly asked God for a solution to this? Have you ever chafed at the sight of violence against innocent people day after day and complained that nothing is being done about it? Not even God seems to get involved. Have you ever despaired over how long this is going to go on before something is done?
Over 2500 years ago the prophet Habakkuk asked the same questions. You can read about it in the Old Testament book by his name. In chapter two he makes it clear that prestige (vs. 4 – ego), pleasure (vs. 5 – selfish motives), possessions (v. 5 – greed) and power (vs. 5 – zeal to conquer) were among the motives that drove the Babylonians to conquer others. Has anything changed? Are not these same four things that become society’s downfall today if they are the priority? There is a limited place in life for all four but if one or more of them become the most important pursuit in life instead of love for God and love for people we are headed for deep trouble.
So what is God’s answer to why He doesn’t intervene? Some day He will mete out justice but right now He is patiently waiting for people to respond to His love.
A result is an outcome or an object. It can also be a credential or a prize, as in winning the game that earns a team the Grey Cup. The title, Grey Cup Champions, is the outcome and the Cup is an object that represents the prize for attaining the outcome. There are results everywhere. Another word that might be a cousin to ‘result’ is the word ‘consequence’. Consequence sounds a bit ominous, don’t you think?
I quite like the way Stephen Cover, of 7 Habits fame, puts it. He said, “if you pick up one end of a stick, the other end comes with it”. Nice. Speaks to consequences and how things are intertwined and connected. Some will say ‘you reap what you sow’. Yeah, that is the story of a result. If we are not liking the results we are experiencing, maybe it is time to notice our actions and how they cause those results.
Some results are created by a collective, maybe even the whole human race. Like global warming is, according to some, our fault as a species. The result of an election is caused by an accumulation of votes of the entire nation. The way we treat each other, most of us, most of the time, is a result of our commonly shared values. Some families get this result, some get another result, because of a shared value set.
Results arise from choices that generate actions. How are these choices decided upon? How do you make choices about what to act upon? And remember the actions we are talking about here include thinking, which we can’t see. In my experiences with this question I have found that beliefs or values, which are beliefs on steroids, are the basis of decision making. Actions follow beliefs and results follow actions.
What is a result you desire? What are the actions you do, day by day? Are you getting that desired result? If not, change the action(s). In order to change actions you need to check in with your beliefs. If beliefs do not support the action needed, then change the beliefs. Sounds easy enough. Not always easy to do. However, if you can see where the mismatch is you can make the change that will get you your result.