My good friend, a skilled yoga instructor, told me she notices how she gets knee pain in the summer with so much wearing of her “slippers,” (what I call “flip-flops). I explained to her that her ‘slippers’ do not allow the healthy functioning of her foot. Specifically, her toes have to curl and grip to keep her shoes on her feet, even when they “should” be spreading out and push off during phases of her walk. She ends up altering her walk and overusing some muscles in her feet and legs, and underusing others.
How is her knee pain related to her shoes?
Many of the muscles that attach to aspects of the feet, create our arches, and determine the alignment of our knee work together in the lower leg. Some “shin” muscles such as the peroneals, tibialis anterior, and tibialis posterior together create a “stir-up” effect to form the arches and can determine the health and vitality of our feet, ankles, knees, hips, back and further on up the line. The reason their effect can be so global is how everything is connected via “connective tissue,” specifically connective tissue surrounding the muscles often referred to as “myofascia.” Myofascia in the backs of our legs, surrounding the calf muscles for example, also contributes to the health of our feet and knees. One of the calf muscles, the gastrocnemius crosses the knee joint to effect the femur (the thigh bone). Some of the hamstrings cross the knee joint and attach to the tibia and fibula (the shin bones) - and also determine the alignment and health of your knees. The myofascia directing these muscles can be chronically held tight, or locked in a long and weakened position, or bound to surrounding layers and tissues.
A great way to “neutralize” the effects of your flip-flops (or high heels) is first to take them off when you can and walk around barefoot. Another is to massage your feet and toes - especially sticking your fingers between your toes. Lastly, a tennis ball or golf ball can act as a great release for the soles of your feet, calves and hamstrings.
To feel how the backs of your legs are connected to the soles of your feet - do a forward bend in the direction toward your toes (bending your knees to protect your low back) and note how far you hang, what holds you back, and what else you feel in this “stretch.”
Standing up - place the tennis or golf ball under one foot - if you require help with balance set-yourself up with a chair or wall for assistance. Spend some time with the ball in front of your heel - allowing your body weight to melt on the ball (breathe!), then moving the ball to behind the front pad of your foot (at the front of the arch), and finally under the toes - reversing their curl/scrunch. You may notice the sole of your foot being quite tight and remember to work in a way you can keep breathing and stay relatively relaxed.
Before you switch over to the other foot - do another forward bend towards your toes and notice if there is a difference between the foot and leg (you may feel the effects all the way up your back and neck) on the side you worked with the ball. Do you bend further on the side you just worked? Do you notice even a release up into your back and neck? Walk around a few steps and notice how your foot and leg interact with the floor, especially as you push off the back foot in your walk. Then return to do the second side. Enjoy!
Thank you for reading and please be in touch.
Stephanie Fish
Holistic Body Work and Structural Alignment
htttp://www.alignmentfirst.com
