Feet/Orthotics

Feet

Foot fitness is important as a foundation to a fit body. Our feet act as shock absorbers, balancers, rigid levers and mobile adaptors. Our feet need to be strong yet flexible to allow us to walk, run, jump, live and exercise on varying surfaces and environments (including shoes). Muscle weakness in the back, hip and legs/ knees can result in foot pain, but conversely back, hip and knee pain can be caused by unconditioned feet.

Many of us have weak small intrinsic foot muscles making balance and stabilization of our feet and bodies difficult. Weakened muscles in the feet can result in hammertoes and other bony abnormalities. Large-scale muscle weakness and imbalances in the feet can lead to significant disability.

Most common foot pain can be treated biomechanically (orthotics and muscle strengthening). Pilates addresses an individual’s unique biomechanics to identify which muscle groups need strengthening and which joints need stabilization or flexibility.

Orthotics

Orthotics are assistive devices worn in shoes to balance pressure through the feet during weight-bearing activities. Orthotics control the motion in the foot joints and muscles to treat overuse injuries and to allow relative rest to an area of the foot. Some of our body mechanics is genetically inherited while much of our mechanics evolve over time. Custom orthotics, which are not over-correcting or restrictive, are an excellent adjunct to Pilates foot conditioning. Custom orthotics address both the structural (genetic) and functional (acquired) causes of foot pain. While custom orthotics follow our individualized approach to your body at Pilates on Spring, many people are adequately balanced with the combination of Pilates and over the counter supports. Our staff will assist in choosing a support suitable for you.

Pilates Foot Care Tips

For those with fit feet, keep up with your program. Continue to pay careful attention to foot position in all Pilates exercises and in your daily life routine. Line the second toe with the knee. Do not allow the foot to turn in or out as you raise or lower your toes. Add uneven surfaces to your program to continually challenge your feet and core. These additions strengthen the smaller intrinsic muscles in your feet typically dominated by larger foot and leg muscles. Focusing on pedi-pilates contributes to long-term foot strength and stability. Next time you are at the studio, read the articles in Pilates Style, Natural Solutions, Valley Times, Podiatry Management featuring Dr. Schwartz and “Pedi-pilates.” Visit www.npr.org to view a great video of Dr. Schwartz and the studio describing a morning exercise program to prevent heel pain.

General Foot Care Tips

Treat dry skin and rough heels. My personal favorite is a natural product, Yu-be, a popular Japanese cream. Yu-be is available at the studio and for sale on-line soon. Many non-natural traditional creams and ointments can be effective if used daily. Creams are superior to lotions on feet. Creams have lower water content and better penetration. Apply creams within two minutes of exiting the shower for maximum effect. Pat the feet dry prior to application. Avoid putting cream between the toes to decrease the moist environment conducive to athlete’s foot. Also fantastic, is naturally antimicrobial Sole Savior Essential Moisturizing Tea Tree and Lavender Oil formulated by Pilates On Spring’s Dr. Schwartz. Sole Savior Essential Moisturizing Oil is great as a cuticle oil, massage oil or blended with any moisturizing cream for a naturally clean and soothing skin barrier. If dry skin persists or redness or itching is involved, athlete’s foot may be present. Give your podiatrist a call. If you are looking for a podiatrist visit www.apma.org or www.aawpinc.com

Exfoliate the feet with a scrub weekly and use a foot file or pumice stone lightly to smooth out rough patches. Check out the studio store for the SOS Safe Salon Pedicure Kit. The standard kit and refill kit have the tools necessary to achieve perfect feet. Consult a podiatrist or your doctor prior to treating your feet.

Trim your nails straight across. It is a good idea to talk to your podiatrist if your nails tend to ingrow into the corners, if they are thickened or discolored and if you need sport specific nail care advice.

Consider a salon pedicure, but bring your own tools. Single use nailbrushes, cuticle pushers, buffers and files should be discarded after each client to decrease the spread of nail fungus, warts / viruses and bacterial infection. Pilates on Spring offers the new SOS kit, a complete salon pedicure kit designed by Dr. Colleen Schwartz, which includes your own tools and an all-natural disinfectant cuticle and massage oil.

Custom Orthotics

A gait (walking) examination, foot examination and shoe gear evaluation is conducted by a podiatrist. Your custom orthotics are dispensed to you within three weeks. A home program of foot strengthening exercises will be tailored for your unique feet.

Over the counter supports and a selection of quality foot saving products are available at Pilates on Spring.

Common reasons for foot pain

  • Heel Pain frequently due to plantar fasciitis and less commonly due to stress fractures
  • Tendonitis of the Achilles tendon (back of leg connecting to heel), Posterior tibial tendon (around the ankle area to the inside arch of foot)
  • Painful bunion and limited range of motion of the big toe joint
  • Neuroma (inflammatory growth of a nerve on the bottom of the foot)
  • Uneven weight bearing on the ball of the foot with painful calluses or inflammation
  • Hammertoes with inflammation or corns
  • Compensation for back, hip or knee pain or weakness

Ways Pilates Helps Foot Pain

Pilates Can Help Foot Pain by:

  • Increasing joint range of motion
  • Increasing flexibity of muscles in the feet ,legs and back
  • Strengthening deep stabilizers (intrinsic muscles) of the feet
  • Increasing proprioception (nerve connections for balance and placement) of the feet and ankles to make people less injury prone


Pilates On Spring is proudly powered by WordPress and was designed and built by Living Pixel Design. | Contact Pilates On Spring.