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Heel
Thyself
Take care of those tootsies! For tired or sore feet, pamper yourself by wearing well-fitting shoes with proper support and
choosing low impact workouts. Chronically cold feet or a feeling of numbness or tingling calls for a visit with your doctor.
By Jaime Calder than 50 bones which allow you to walk too-tight shoes, put your sense of balance
from the fridge to the couch and back into focus and build strength within the
Ah,retirement. Time to kick back again. Your feet are the foundation foot and lower limbs.
and put your feet up – right? of your body, supporting your ankles,
Before you settle in too deep, consider knees, hips and spine, and influencing Never ignore a foot-related condition
this: there are more than 60 joints and your overall balance and range of motion. because it’s “only” affecting your feet. If
200 muscles, tendons and ligaments in you can’t move about comfortably you will
your feet, all holding together the more When it comes to the health of your body, be less likely to remain physically active.
consider putting your best foot forward Additionally, certain foot troubles serve
Want to strengthen your feet? by keeping your feet in mind. Certain as an early warning system, alerting
Try these exercises: activities – such as running, hiking, you to health problems elsewhere in the
– Toe grip: Drop a sock on the jogging and dancing – put an exceptional body. Numbness, tingling or stinging
amount of strain on the feet. Wearing sensations in the feet may be early
floor and use your toes to grip proper footwear with sufficient support indicators of diabetes, while chronically
and lift it off the floor. Hold for can help you to avoid pain, strain and cold feet may be the result of insufficient
10 seconds, then release. Repeat even disability. blood flow brought on by peripheral
five times with each foot. arterial disease (PAD). Whenever your
– Toe extension: Wrap an elastic Footwear isn’t the only step you can take feet are feeling out of step, schedule an
band around all five toes. to keep your tootsies in tip-top shape. appointment with your podiatrist to
Expand your toes and hold for Low-impact workouts such as cycling, evaluate the problem thoroughly.
five seconds; release. Repeat strength training and step aerobics
five times on each foot. are all great opportunities to give your Next time you kick back, take a moment
– Calf raise: Stand near a counter feet a break from the usual pounding to thank your feet. They may take a lot
or a doorway and hold on lightly while still getting your heart pumping. of abuse, but they never stop keeping you
for balance. Balance on one Stretching of your toes and ankles grounded. Appreciate your feet today,
foot and rise up onto your toes. through activities such as yoga, pilates and they’ll keep the spring in your step
Hold for 10 seconds, then lower. and tai chi can relieve tension and for years to come.
Repeat 10 times on each foot. improve alignment within the foot and
Recommended by podiatric corresponding joints. Even the simple Always consult with your doctor about
surgeon Jacqueline Sutera. act of walking about the house in bare health concerns or before beginning an
feet will relieve compression caused by exercise regimen.
36 | SUNRAYS APRIL 2017
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