Foot core
Our feet need maintenance. Literally the foundation on which we stand, they give vital stability and sensory information when we stand and move.
Women are more likely to have some foot problems, including osteoarthritis, plantar heel pain, dropped arches, bunions and other types of foot pain.
Reasons vary, and include changes in muscle strength in the arch and other muscles controlling the foot and ankle, while broader hips and increased forces on the knees and feet. Women’s jobs and chores - cooking, cleaning and caring- often mean they are on their feet for several hours, and sometimes in constraining shoes.
The role of hormonals is unclear, but changes in collagen and elastin with aging and drops in oestrogen during perimenopause may affect tissue repair.
Love your shoes? I’d never suggesting that women abandon style, but it’s worth noting that ill fitting shoes which cramp the foot and wearing heels, which shorten the calf muscle and tendon, can cause or amplify problems (even Carrie gracefully grappled with and accepted her midlife hip pain and surgery in And Just Like That!). In the summer, flip flops or open shoes with an arch support and/or heel support may help balance the trade off between fashion and practicality.
If you’re suffering from heel and foot pain, exercises to promote strength and mobility through the ankle all the way to the toes and will help.
Here are 4 favourites
Big toe lifts - vital to help us push off in walking and running
Arch lifts - keeps arches strong, helps with heel and shin pain
Toe scrunches - keeps toes strong
Toe wriggles - helps you control foot movement and maintain foot mobility
Tune into how your foot feels during and after these exercises. Doing a little, often is the best approach.
See the video for how to do these simple moves.
What’s not so well known is how sciatica, back issues and some health conditions (such as diabetes and nerve related conditions like multiple sclerosis) can specifically affect women’s feet and healing. There’s so much more you can do to eliminate pain, support your feet and move well. Because women’s feet and issues are different, it’s worth seeking a female specific approach.
My next online and recorded Masterclass: How to solve women’s heel and foot pain - the essentials - will guide you through what might be happening to you and credible, practical strategies to resolve pain and stiffness.
This session is online and recorded, with the recording and resources sent to all attendees. It will help you discover the possible causes of pain and how to address it.
Understanding where your pain is, what’s causing it, how to get an accurate diagnosis, what to do and what you really shouldn’t do is essential. The latest research that separates foot facts from fiction is surprising and, at times, counter-intuitive!
