Feet First: Self-Care for Common Foot Concerns

Creating awareness in your feet can solve many issues.

Lisa Radding

Articles\Yoga

bunions, feet, hammertoes, self-care, toes, yoga

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When compared to the other skeletal aspects of our body, our foot is quite complex. This foundational system provides the ability to stand, balance, walk, and run. Although we have evolved into beings with these amazing physical capabilities, feet tend to be ignored and often lack overall care. When we suffer from disease in our feet (everything from bunions to diabetes), our foot alignment can be compromised. Imbalanced alignment can affect our movement, as well as muscles, bones, and even mood. Although women tend to have a greater occurrence (due to ill-fitting footwear), men also suffer from similar foot care problems.

In either case, creating awareness in your feet can improve many issues. First and foremost, wear shoes that fit comfortably. Have you ever worn a pair of shoes that are too tight? Not only will your feet hurt, but you might also experience a headache. Constrictive footwear can also cause obvious concerns, including hammertoes and bunions. Here are some therapeutic remedies for these common foot concerns:

Issue #1: Bunions

This occurs when your big toe starts to realign itself (on top of or maybe even underneath) your second toe, causing the ball of your big toe to protrude. Here are some simple exercises you can do: Start by stretching your toes energetically. Try to engage the muscles of the feet (including toes!) and spread them as far apart as possible. For extra fun, see if you can stick your fingers between all of your toes. (This is a true test of flexibility.)

Issue #2: Hammertoes

When your shoes are too short, your toes may begin to curl up into what is commonly referred to as a hammertoe. Over time the curling effect of the toes shortens the muscles of the toes. Tops of the toes can rub against shoes, creating blisters or calluses, causing pain, and making it challenging for them to relax and lengthen. For hammertoes, try Child’s Pose: Allow the ankles to gently stretch as the tops of the feet reach towards the floor. As you relax into this posture, gently lengthen and stretch the toes by stretching them into the floor. If your ankles are uncomfortable, a small rolled towel can provide ankle support. The side benefit is lengthening the arch and eventually removing the towel as ankles stretch lower. Another stretch to try is Hero Pose. From Child’s Pose, sit either on your heels or with hips elevated on a block(s) for a few breaths. Then switch feet position, tucking your toes under facing towards knees. This will stretch the bottoms of your feet, toes, and arches. Rest in this posture for 10 to 12 breaths. Over time, you may find that you can sit longer (perhaps one to two minutes!) with greater ease.

Bottom line: When it comes to your feet, always focus on gentle care. Give yourself a light massage with moisturizer to soften rough spots and stimulate the circulation. Our feet give us so much on a daily basis and the more we give, the more they can support our bodies.

Lisa Radding

Lisa has been passionate about yoga since she began her dedicated practice of Hatha yoga with instructor Sherry Han in 1997. In an attempt to reduce stress from the world of high tech sales, her commitment grew with the discovery of yoga’s transformative powers. While gaining physical strength and a new level of flexibility, each class continued to unlock new doors within the mind. Lisa is a 300 Hour Jivamukti Yoga Certified teacher, under the instruction of Sharon Gannon and David Life. She has been certified by Erich Schiffman, completed 200 hours of Foundations training with Ana Forrest and is 500 hour JOY of Yoga certified with Jennifer Prugh. Teaching yoga since 2003, Lisa’s focus is to create a greater mind body connection. Incorporating vinyasa, or movement linked with breath, and emphasizing alignment can increase strength while developing overall flexibility. Her energetic style provides a fun yet relaxing environment encouraging students to find their own personal yoga mind body connection.

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