Best Foot Forward, Exercises to End Pain and Prevent Injury Wharton Foot Health

For the majority of the world’s adult population their feet are the primary means of transportation.  Unfortunately, however, it is estimated that 75% of U.S. residents will experience foot health problems some time in their life.  The feet represent the foundation of the human body, a foundation made up of many crucial components; the foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. In fact, one quarter of all bones in the human body are in the feet.

As the foundation of house must be strong and structurally sound, so too must the feet; and just as the entire structure of a house is compromised if the foundation crumbles or is unstable, so it is with the human body.  The foot is the first point of contact and the arch of the foot is the body’s shock absorber; it acts as a spring.  When this shock absorber or spring has fallen, the entire kinetic chain is disturbed. The force of the impact must be absorbed by other parts of the body, such as the hips, knees, and back.

There are many footwear choices for today’s consumer.  However, much of today’s footwear acts as a cast, restricting movement and causing many muscles in the feet to become weak and inflexible.  In some cases – such as pointy boots or women’s high heels – the lower legs and feet are placed in very unnatural and constricting positions.  The latest minimalist movement in athletic footwear has addressed this issue, providing an alternative.  However, such footwear can present a challenge for people who have spent their lives in the more traditional/standard options – most likely, their feet and lower legs will be ill prepared for the new movements they will encounter.

It is important to remember that the foot and ankle are designed to have full range of motion (flexibility) and structural integrity (strength).  Specifically, the ankle is designed to invert and evert, the plantar is designed for plantar and dorsal flexion and the top arch is designed to supinate and pronate.  Each toe should also have appropriate range of motion and strength.

Step 1 – Rebuilding the Foundation

Begin by rebuilding your arch and strengthening your toes with the following exercises:

These exercises are best performed on a slick surface, such as a tile or wood floor.

I.  Towel Curls – Phase 1

Sit in a chair with your knees at 90 degrees and your feet flat on the floor in front of you.

Have a towel laid straight out in front of you.

Keeping the heel stable, pull the towel towards you.  Remember to keep your hips and knees stationary, pulling only with your toes.

Perform 8-10 repetitions per set; you may complete several sets as needed.

As you become more proficient you may gradually add more weight to the end of the towel.

Towel Curls - Phase 1

Towel Curls with Weight

II.  – Towel Curls – Phase 2

In the same sitting position, take the towel and place it to the left (if starting with the right foot) of your foot, across the midline or your body.

Grab the towel with your toes, keeping your hips and knees stable.  Your toes and top arch should be moving in toward the midline (center) of your body; make sure that all of your toes are working.

Perform 8-10 repetitions per set; you may complete several sets as needed.

As you become more proficient you may gradually add more weight to the end of the towel.

Towel Curls - Phase 2

III.     Towel Curls – Phase 3

In the same sitting position, take the towel and place it to the right (if starting with the right foot) of your foot, extending away from your body.

Keeping the hip and knee stable, turn the toes to the right and bring the towel in towards your body.  The toes and top arch start away from the midline of the body and come in toward the midline as the towel is pulled.

Perform 8-10 repetitions per set; you may complete several sets as needed.

As you become more proficient you may gradually add more weight to the end of the towel.

Towel Curls - Phase 3

Shoveling

Phase 2 of Correct Way to Shovel - by Jim Wharton

In many regions of the country, cold(er) weather and shortened days make winter a challenging time.  In locations that experience snow, shoveling is an annual trial on the body.

The Correct Way to Shovel [Click for PDF] – The correct way to shovel, as illustrated by Jim Wharton.  When shoveling correctly, the entire body is engaged. Most of one’s power should come from the lower body, with the quadriceps, gluteals, hamstrings, and calves fully engaged. The upper body is relaxed and fluid.

The Incorrect Way to Shovel [Click for PDF] – The incorrect way to shovel, as illustrated by Jim Wharton.  When shoveling incorrectly, the upper body absorbs too much stress and pressure. The neck, shoulders, and back experience excessive strain due to the lack of lower body engagement.

Release Tension with the Upper Body Opener

This release for the pectoralis major, the large muscle at the front of the chest, quickly unlocks excess stress that accumulates in this vulnerable part of the body.  Tension and discomfort come from the constant compression this region experiences, caused by emotional stress, and a range of daily activities that put us in constant forward flexion – driving; traveling; computer use; household chores – shoveling, washing dishes, etc.  I recommend doing this exercise periodically throughout the day – whether you are at a desk or on an airplane – as a way of quickly unlocking your body and releasing tension.

1. Start Position - Pectoralis Major

1. Stand with your feet slightly apart.  Straighten your arms and lock your elbows.  Put your fingertips together in front of you.

2. Phase Two - Pectoralis Major

2.  Swing both arms back (behind you), starting with the lowest position (closer to the ground) and progressing higher with each swing.

3. Final Phase - Pectoralis Major

3.  Reach the highest level in ten repetitions.

Purple Power Protein Smoothie

Generally, I prefer to use fresh fruit, but in the winter frozen berries are a good alternative. Energy needs (depending on one’s location) tend to go up in the winter; I noticed this smoothie really seems to regulate my metabolism and take the edge off my hunger. I usually make this between meals, when I feel like snacking, but this is also a great post-workout protein source.

Please note that measurements are approximate and vary with specific products:

• 2 C. Organic Almond Milk
• 1 C. Filtered Water
• 2 C. Wild Organic Frozen Blueberries
• 1/2 C. Organic Frozen Cherries
• 1 Organic Orange
• 2 Level Tablespoons of a Plant-Based Protein Powder (Hemp, Pea, or other Vegetable Protein)
• 1 Level Tablespoon of Powdered Greens, organic if possible
• 2 T. Organic Agave

Makes approximately 5 Cups

Resolution Resolve

Be It Resolved by John Tierney gives great tips – based on empirical evidence – about how to stick to your goals, and discusses the health process that Jim and I took one of our clients through.

Holiday HealthPrint from Jim Wharton

Wharton Quick-Release Health Tips

 

 

 

 

 

 

Holiday Health

The following are basic concepts to help you stay healthy and less bogged down during the holiday season.

Remember…the overriding principle is to stay close to the source – that is, the more removed a food source is from its original form, the less nourishing it is.

1) Make certain that 99% of what you eat is real food – the less processed the better. For example, rather than grabbing a handful a candy, grab a whole organic apple instead.

2) Cut down on sugar – This ties to the above, but if you have a sweet tooth – and a piece of fruit won’t cut it – try to go with something with a lower glycemic value than white sugar, like stevia or agave.

3) Increase fiber – Always opt for the whole grain version of everything!

4) Cut down on fat – Admittedly difficult to do during this time of year, but whenever possible eliminate saturated, processed and refined fats.  If you are forced to partake at holiday gatherings, compromise and cut back when you are at home.

5) Drink plenty of good water - The human body contains anywhere from 60-80% water, so to say it’s important is an understatement.  The colder weather and the presence of other tasty beverage choices during the holidays makes proper hydration an afterthought for many people during this time of year – make it a forethought!

6) Be prepared/have your own arsenal –  If you will be somewhere where you know the only options will be junk food be sure to fuel up before you go, so that you are not compelled to stuff yourself when you are there.  Also, carry your own survival pack – with water, fruits, nuts, etc. – to insure that you don’t get stranded in a dietary wasteland!

Falling

Falling - Phase 1 (Illustration by Jim Wharton)

Falling - Phase 2 (Illustration by Jim Wharton)

This was inspired by the spills that many people were having as a result of slippery conditions in Flagstaff.

What to do when one has fallen:

1. Seek medical attention if you believe anything is fractured – or if you are experiencing excessive pain
2. Ice the affected area
3. If affected area is – as pictured – the buttocks and lower back region….complete the Pelvic Tilt  exercises – as seen in both the Whartons’ Back Book and The Whartons’ Stretch Book.  The exercises are as follows:

Double-Leg Pelvic Tilt - Active Muscles You Contract:  Abdominals and muscles from the fronts of your hips down the fronts of your thighs.

1. Isolated Muscles You Stretch:  Lower back and buttocks
2. Lie down on your back on a flat surface.  Tuck a rolled towel or small pillow under your neck and head.  To relax your back, bend both knees and place your feet flat on the surface on which you are lying.  Reach down and place one hand behind each knee to support your legs and provide a little assistance toward the end of the stretch.  If you can’t reach all the way to your knees, hold the backs of your thighs as close to your knees as you can.  Keep your knees bent and relaxed.
3. Using your abdominals and quadriceps, lift your legs toward your neck as far as you can.  At the end of your stretch gently assist with your hands, but don’t force it.  Add the slightest pressure, extending the range of the stretch just a little more.  Hold for 2 seconds and then relax in preparation for the next stretch.

Single Leg Pelvic Tilt – Active Muscles You Contract – Abdominals and muscles from the fronts of your hips down the front of your thighs

1. Isolated Muscles You Stretch – Lower back and buttocks
2. Lie on your back on a flat surface.  Tuck a rolled towel or small pillow   under your neck and head.  Bend your nonexercising knee to relax your back and keep the pressure off.  Bend your exercising leg at the knee as well, as shown, and reach down to weave your fingers together behind your knee to support your leg and provide a little assistance toward the end of the stretch.  If you can’t reach all the way to your knee, hold the back of your thigh as close to your knee as you can.
3. Using your abdominals and hip flexors (muscles along the fronts of your hips) and leading with your knee toward your shoulder, lift your exercising leg toward your chest as far as you can.  At the end of your stretch, gently assist with your hands, but don’t force it.  Add the slightest pressure, extending the range of the stretch just a little more.  Hold for 2 seconds and then relax in preparation for the next stretch.