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.

LESSON 7: Finding Your Feet 2

In walking, the relationship between pelvis and feet is critical to a smooth, comfortable stride. In LESSON 6, we explored these movements by bending the knee as the heel lifts. In this variation, we'll keep the leg straight and notice how the pelvis adjusts to the restriction. Which is correct? Both! Walking is a complex movement that requires the pelvis to move in several directions simultaneously -- think gyroscope!

TO BEGIN:

Stand with your feet about 6 to 8 inches apart (about as far apart as your hip joints). Stand so your feet are parallel. If you feel a bit unsteady, feel free to stand slightly less than arms length behind a chair letting your hands rest lightly on the chair back for support. Be conscious of allowing your hands to rest lightly without gripping. Notice where you take your weight on your feet. Is it more on one foot than the other? More to the front or back of the feet? More to the inside or outside?

DO:

1. Very slowly make a small movement of lifting your Right heel. Do this so the heel lifts very simply and gently from the ground. Let the knee remain straight, that is do not bend the knee. Let the movement of lifting be very small. How little effort can you use? Repeat this several times then pause to rest.

2. Place your Right hand on the front of your Right thigh. Keeping your feet on the floor (do not lift either heel) begin to slide your Right hand down the front of your Right leg and then back. Move very slowly noticing when you begin to bend and what your pelvis does as your hand moves down and up your leg. Do less than you know you can do, in other words stay in your range of comfort. Repeat several times then pause to rest.

3. Place your Right hand on the front of your Right thigh. This time, as you slide your Right hand down the front of your Right leg, very gently lift your Right heel. Keep your leg straight as you lift the heel, do not let the knee bend. What happens to your pelvis? Repeat the movement several times then pause to rest.

4. Repeat 1 - 3 on the Left side.

5. Walk around a bit and see what that is like. Does your gait seem smoother?

NOTICE:

How did sliding your hand down your leg affect the movement of your pelvis? Which direction did the Right side of your pelvis move as you lifted your Right heel? What did the Left side do? Can you sense a bit of "walking" in the movement? When you've experimented with both sides, notice how you take your weight on your feet. Is it different than when you started? Do you feel taller/shorter?

LESSON 6: Finding Your Feet

We all know we have them. They're there on the bottom of our legs just below the ankles. But when we're standing do we actually have a sense of what is going on down there in the nether regions? For a little check in (and a few tips on improving balance and walking more easily) give this little lesson a try.

TO BEGIN:

Stand with your feet about 6 to 8 inches apart (about as far apart as your hip joints). Stand so your feet are parallel. If you feel a bit unsteady, feel free to stand slightly less than arms length behind a chair letting your hands rest lightly on the chair back for support. Be conscious of allowing your hands to rest lightly without gripping. Notice where you take your weight on your feet. Is it more on one foot than the other? More to the front or back of the feet? More to the inside or outside?

DO:

1. Very slowly make a small movement of bending your Right knee forward. Do this so the entire sole of your foot remains on the ground. Let the knee bend directly forward without pointing to the left or right. Repeat this several times then pause to rest.

2 Return to bending your Right knee forward increasing the bend until your Right heel begins to lift from the floor. Again let the knee bend directly forward. Repeat several times then pause to rest.

3. If you're so inclined, continue the movement letting the Right knee bend a little bit more with each repetition until your foot lifts from the floor. Can you do this without letting the ankle flex?

4. Repeat 1 - 3 on the Left side.

NOTICE:

As you bend your knee, notice what happens to your pelvis? What does it do? Do you notice movement along your spine? Do you feel yourself getting taller or shorter as you bend and straighten you knee?