How I Fixed My Feet

As someone who's dealt with foot pain and poor balance, I've learned that taking care of our feet is crucial for overall well-being. Today, I want to share with you the methods I've used to fix my feet and improve my balance. There are three main reasons why people often experience discomfort in their feet, and I'll walk you through how to address each one.

First, let's talk about flexibility. As we age or neglect our foot health, "we lose our flexibility especially the flexibility between the toes that allows us to grip the ground with our toes and create better balance." This loss of flexibility can lead to a narrower base of support, affecting our overall stability.

The second issue is the mind-muscle connection. Many of us have lost touch with the muscles in our arches and toes, which "reduces our balance and reduces the strength of our feet." Reactivating these muscles is key to improving foot function and overall stability.

Lastly, poor foot function and coordination can "completely ruin our chances of balancing and can end up causing us pain when we're sitting to standing or walking or doing normal things in our daily life." Addressing these issues is essential for pain-free movement and better balance.

Let's start with improving flexibility. I've found that a simple exercise can make a big difference. While watching TV or scrolling through social media, try this: "Take your leg and cross it over the other leg like this, then take your fingers on one side of your hand and put them in between each toe." Hold this position for at least a minute to create flexibility in your toes. For even better results, consider using toe spacers for 30 minutes each night.

Once you've improved your toe flexibility, it's time to activate the muscles in your feet and arches. This step is crucial because strong arches act as natural shock absorbers. As I like to explain, "If we have flat feet and weak arches and we go outside and we go for a walk or we jump or we run or we do anything like that, the impact has to go somewhere and so it will go into your knees, your hips, your lower back, and the rest of your spine."

To activate these muscles, try this exercise: Place your foot on a piece of paper, heel first. Spread your toes, then "squeeze the paper with our toes and try to create a crinkle on the paper." Hold for a second, release, and repeat. Practice this for at least one minute on each foot, focusing on engaging your arch and toe muscles.

For those with flat feet, don't be discouraged. While you might not develop a high arch, "even improving that arch just a little bit and strengthening those muscles can help you take more impact through the feet and less impact through the knees, hips, and lower back."

The final step in fixing your feet involves improving coordination and balance. Start with a simple single-leg balance exercise, using a chair or wall for support if needed. The goal is to "stand on one foot with good balance with an active foot for 1 minute on each side." Begin by activating your foot muscles, centering your body over your foot, and using five fingertips for support. Gradually reduce the number of fingers touching the support as your balance improves.

In conclusion

By consistently practicing these exercises, you'll notice significant improvements in your foot health, balance, and overall well-being. Remember, "once you're able to do this, you'll know that you've fixed your feet, you've gained the flexibility needed, you've reactivated those muscles, and now you have the coordination you need for your feet to be doing what they're supposed to be doing."

Taking care of your feet is an investment in your overall health. By improving flexibility, reactivating muscles, and enhancing coordination, you can reduce pain, improve balance, and move more comfortably in your daily life. Give these exercises a try, and you'll be amazed at the difference they can make in how your feet—and your whole body—feel.