Posts Tagged ‘calf stretching’

Salvere Blog: Drumroll For…. The Foot Finale

June 27, 2017

by Salvere Health And Fitness

Thanks for reading and being interested in this series on the foot. We did this process for several reasons. First, our goal is to teach and educate so that each of you can make the best decision on your specific situation and maybe even begin to feel comfortable asking more questions.

With the foot, true healing takes time and the understanding of where and why a tendonitis or fasciitis might occur. We wanted to take time in explaining what really goes on.

Step by step and a little patience creates an environment where we can truly get to the bottom of the cause of these issues. Icing, a cortisone shot or surgery only temporarily helps. Any of you experience these issues coming back over time??

So, here’s a picture of what your foot looks like in a heeled shoe. Now, the height of the heel matters as it adds stress the higher you get but any heel puts the foot in a less then optimal position, even men’s dress shoes!

In a shoe with a raised heel, the foot bones shift off where they really want to be to function properly causing the ball of the foot to take most of the stress and pressure. This impacts joints, tendons (the Achilles big time) and muscles all the way up to the hip and lower back. Think about this, how does your body stand up straight differently in a high heel vs barefoot?

We essentially created an environment where, over time, the calf muscles get shortened and learn to stay in a tight position. The can cause problems when we switch to a flat shoe. The muscles then battle between being short and tight and long and flexible. Over time, they get frustrated with this battle and begin to cause problems.

Okay okay, now what can you do about this! Well, the true answer is I can’t offer specifics without knowing your individual, unique situation. Do the ice and stuff that makes it feel better in the short term. If you suffer with one of these ailments, freeze a partially filled water bottle and use that to ice the foot.

Some things that we commonly work into a program include stretching the calves, creating more ankle mobility by performing foot circles, point and flex the foot. Also, while standing and practice lifting your toes (since your heels spend all day lifted in a shoe!) and walk around the room on your heels keeping your toes up off the ground. Even check out some foam rolling ideas to release some tightness in the calf area.

This provides a few generic suggestions. To really get to the bottom of your specific situation, please consult a professional. You may need to add some hamstring work, low back stretching and abdominal strengthening as well. Remember, take the time to do the recovery and if you continue to wear heels, you need to continue to do the work to remind those muscles of how you really want them to work.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

In health,
Your “Live Healthy” Team

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