resulting from years of cramping toes into a too-small space, provide insufficient strength for proper balancing and, accord-
ing to the American Journal of Epidemiol-
ogy, the situation can even increase the risk of knee osteoarthritis.
Taking a Healthy Stride Forward
A lifetime of excessive shoe wearing and poor shoe choices means we need to make foot fitness a priority. It is possible to undo much footwear damage if we modify our habits. Try making the most of these foot exercises and shoe selection tips:
Foot Stretch
Stand with your hands on a wall or a chair. Put one leg back behind the torso and tuck these toes under, in order to stretch the muscles in the toes and feet. Cramping is normal, so take a break when needed, and then return to the stretch. Work up to holding the tucked position for a minute, repeating on each foot two to three times daily.
Toe Spreading
Everyone’s toes should be able to spread apart from each other, just as we can spread our fingers. Practice toe spreading every day to increase strength and flex- ibility in the feet, as well as circulation and nerve health. For faster results, slip toe spacers between the toes (available at local nail salons and drug stores) or wear toe alignment socks (e.g., MyHap- pyFeetColors.com) while watching TV or sleeping.
Shoe Closet Makeover
The second part of our foot makeover occurs at the shoe store when we select a flat or negative-heeled shoe (with the heel lower than the ball of the foot). Also make sure the width of the shoe fits well. A woman should always be able to spread her toes comfortably inside a shoe, pay- ing close attention to the big and pinkie toes. Fortunately, more shoe designers are offering colorful, fun and sexy options these days in sandals, ballet flats and other stylish looks. It’s also important to minimize the
use of sandals or flip-flops that require the toes to grip onto the shoe when walking. The toe-gripping habit can lead to ham- mer toes, a problem that can be easily corrected with new footwear choices and diligent practice of foot exercises. The same is true for bunions, as long as we also correct our walking patterns. As a final note, remember that while a high- heeled or pointy-toed shoe may make us feel sexy, a limping or stiff gait looks far less attractive than a youthful, powerful stride.
Katy Bowman, a biomechanics scientist, holds a master’s degree in kinesiology and is director of the Restorative Ex- ercise Institute in Ventura, CA. She is the creator of the Aligned and Well™ DVD series of gentle corrective exercise
prescriptions, including Fix Your Feet
(AlignedAndWell.com). Learn more at KatySays.com.
May 2010
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