Let’s talk feet!

Your feet carry you around all day long, through thousands of steps. They allow you to run, jump, stand, and dance, all while supporting your body weight. Feet are the foundation of your entire body, yet can be a neglected body part. You may not think of them until they start hurting. 

Let’s change that by talking about how you can support your feet. 

Keep reading to learn 8 ways you can give your feet some much-needed attention. 

Your wondrous feet! 

Together your feet contain about 25% of the bones in your body! Each foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments that work together, allowing you to do what you do.

Your feet have thousands of nerve endings for tactile feedback and sensation. Thicker skin covers them so that they can adapt to various surfaces, being protected.

Your feet are anatomical wonders! 

Consider your footwear

Feet get crammed into shoes from a very young age. Comfort is not always the priority when choosing shoes. How does this affect your feet?

Your toes get squished together.

Your foot can’t move freely.

Any heel height affects the weight distribution, causing your body to compensate.

All of that can affect all those bones, joints, and tissues in your feet. Get those feet out of your shoes whenever possible! You must wear shoes to protect your feet when you go outside, but can you free them up when you’re home?

That includes restrictive socks. Look at the difference between the 2 socks on the left. Even socks can prevent the toes from moving. 

When you safely can, go barefoot or wear socks that allow your toes to move freely.

Loosen up your feet

As a reflexologist, I’ve worked on a lot of feet! During the first session, the feet often feel really tight. I used to think it was due to the strength of the feet (and being swollen for some clients). But as I researched more about feet, I learned feet are tight not because of strength, but due to long-term restrictive movement. Feet become less mobile and weaker, not stronger.

We know that if we stop using any muscle in the body that it can atrophy. Your feet are no different. All the tiny muscles in your feet can weaken over time when you don’t use them, or can’t use them in shoes. 

You can loosen up your feet in a couple of different ways. 

Roll it out

Use a tennis ball, or a Yoga Tune Up ball, and roll your feet. You can sit or stand while you do this, doing one foot at a time. Be sure to roll the length of your foot as well as side to side. 

You may be surprised at how much better they feel after. When I’ve had my yoga students do this before class they often comment on how relaxed their feet felt and how they could feel more with their feet. 

Try out reflexology

Reflexology helps increase blood circulation throughout the entire body. Plus it leaves your feet feeling amazing! My clients often describe the feeling of “walking on clouds” after a reflexology session. 

In my experience, regular reflexology sessions can help loosen up feet. I’m often amazed at how different my client’s feet feel after a couple of sessions. 

DIY massage

Grab your favorite lotion and massage your feet. Spend 5 minutes on each foot. Don’t just rub in the lotion but use pressure and massage your deserving feet. 

Spread your toes

Your toes get crammed into shoes when all they want to do is spread out. After years of being confined in shoes, it can take time and dedication to encourage them to spread. But there are things you can do. 

Drop the flip flops

Katy Bowman, biomechanist and self-proclaimed movement nerd, explains how flip-flops appear to be minimal shoes – flat, wide, and flexible. However, they fall short because they don’t connect to your feet. 

Your muscles have to work in an unnatural way to keep them on. Have you ever worn flip-flops and felt like your shin muscles were working extra hard?

Because they are! 

Your toes have to grip as you walk. This is not natural. Long-term this toe-gripping action leads to shortened toe muscles and less movement in the toes. According to Bowman, the impact goes beyond your toes, affecting balance and foot arch strength. 

This toe-gripping action is also necessary for mules, some slippers, and other slide-on shoes.

Gently spread your toes

There are many reasons to spread your toes:

• Bring your toes back to their natural alignment

• Help restore foot balance 

• Improve blood circulation in your foot, especially to the toes

• Support your arch

• Help to strengthen muscles in your feet and lower leg

When your toes are aligned naturally it naturally supports foot function and even relieves foot pain. 

Toe spacers can help to realign your toes over time. I’ve been using Correct Toes and wear them around the house barefoot, or with loose socks on. The company states that you can wear them in shoes but the shoes must have a fairly wide toe box. 

You can also use your hands to space your toes. Sitting down slide your fingers between your toes and sit like this for several minutes. Be patient as it will likely feel uncomfortable at first. The more you do it, the longer you can do it. 

Lift a toe

Motor nerves in your feet tell your toes to move. Start testing them. 

From a standing position:

1. Lift your big toe by itself.

2. Keep the big toe down and lift the other toes.

3. Lift and spread all the toes away from each other. 

It can be frustrating if you’re trying to do any of the above and your toes just aren’t listening! Keep at it. Think of how long your feet have been confined in shoes. It won’t happen overnight.

What do you do for your feet? Share below!