LESSON 8: Good for the Soles

Ah, summertime. We get out and about and start to stretch those legs often wearing shoes that change how we use our feet. Sometimes our peds are happy with the change but often they are not and like good teenagers toss us a bit of rebellion in the form of plantar fasciiitis. What to do? We want to walk but "ouch" the soles of the feet don't like it. Give this a try for a bit of relief...

BEGIN

Stand a few inches away from a table or countertop with your feet and knees together. (Sans shoes if possible.) Rest your hands on the counter. Make sure your pelvis is squared up to the surface you're standing in front of - that is, make sure that both sides of your pelvis are aligned and that one side is not forward of the other. Slightly bend your knees. Imagine your feet are standing on the crossing point of an imaginary figure eight painted on the floor.

DO

Very, very slowly use your knees to trace the eight. You'll notice your pelvis, spine, ankles and feet moving - allow them to move. Do several 8s in one direction and several in the other.

NOTICE

As you trace the eight are you allowing your pelvis to move so your knees can move behind as well as in front of you? Remember you're standing at the point where the top and bottom halves of the eight meet.

How does the weight on your feet change as you trace the 8s?

Do you notice other part of your body moving in an "8" pattern? (Your head perhaps - let your jaw be slack and see what happens!)

When you are finished, how does your spine feel? how do your soles feel? What about your neck? Any changes?

OPTIONAL

You can also imagine an infinity sign (a sideways eight) and do the same.