by Dr. Jane Torrie, DC, Bellissima Spa and Wellness Center

Everyone is aware of the benefits of exercise in lowering blood pressure, reducing stress, and achieving and maintaining a healthy, attractive body weight.   How many know how to take care of our hard working feet so that they carry us through exercise without developing knee, hip and back problems as we exercise?  The feet are elegantly designed to offer flexibility, strength, and support.  The bones, muscles, and ligaments join together to form two arches of the foot. It is the job of these arches to function like springs, collapsing somewhat when they bear weight then springing back as the weight is removed, literally energizing our steps!  The arches also distribute the weight of the body to the bony structures of the feet.

Imagine the foot that has weakened muscles or misaligned bones.  As the arches receive the weight of the body and the force of walking, running, or jumping, the arch has less recoil.  Too much collapse occurs.  When I adjust patients, I start from the feet and legs and move up, because if the foundation is crooked or collapsing, every structure above it will be at risk.  This is why ankles, knees, hips, and ultimately the entire spine can suffer when we exercise to get healthier!

So, what is the solution? It is critical to have proper alignment of the bones in the feet for them to function optimally and avoid fatigue.  This is achieved by having your feet adjusted regularly.  Strengthening the muscles of the feet is equally vital.  Both Dr. Lavada Smith, Licensed Massage Therapist of Flower Mound and Alicia McDonald, recreational specialist at Denton’s North Lakes Recreation Center recommend the Vibram 5 Finger shoe for strengthening the muscles of the feet so that they offer the needed flexibility and support.  Alicia wears her shoes while teaching exercise classes, rock climbing, even running on grass.  She notes that her leg muscles were sore for a week or so as her feet learned to function in a better way; now she absolutely loves them.  Walking and exercising barefoot in low impact settings such as yoga
or Pilates and doing exercises to strengthen your feet and ankles will also help.  Exercises to strengthen the feet and ankles include foot circles, heel raises and drops, toe raises, and balancing on one foot at a time.

As the alignment and strength of your feet improve, you will find that ankle, knee, hip and back pain also improve.