Give yourself a better grade exercising!

We all have our favourite exercise {or the exercise we feel we need to do in order to be healthy}… however, are you getting good grades with that exercise?! A lot of us humans live in cities with flat sidewalks, streets, paths, trails and only go to gyms, studios, boxes that are FLAT. All this flat movement skews our bodies.

It sucks when you feel flat all the time, right? That’s exactly what your cells think too! Except they decide to move to a different location or die based on your movements (or lack thereof) throughout the day. We insist our body to do A, B, C, D… all the way to Z for us when we ask it; yet, we have not carried out “F” movement on a daily basis in years! ALL joint ranges of motion are important, and today I will just highlight ankle and hip movement. Watch this video!

Hills, slopes, mountains, anything that has a gradient for your body to work differently is a plus! We need flats AND hills for overall body health! If you can’t find a slope during the week because you are too darn busy with work, then please find out on the weekends. Two days is better than no days.

Your body functions E.X.A.C.T.L.Y. how YOU moved it to function since conception. It’s all about Making Movement Matter everyday. Enjoy your body in as many movements as possible!

Achilles straight leg hops

When I was running seriously [circa early ’90s] we did this one exercise “Achilles Straight Leg Hops” throughout the indoor track season. I actually enjoyed doing it; but, I couldn’t have told you why at the time.

There has been a lot of research, especially from the Mechano-Therapy world on loading of tissues. How movement REPAIR tissues and how we can prevent injuries from occurring in the first place.

Eccentric and concentric loading at joints effects our tissues in a positive way. In runners, the feet, calves, and achilles are discussed in nausea; and, as we all know numerous injuries stem from them!

If we load the achilles tendon we are helping the areas below [feet and plantar fascia], direct [achilles tendon] and above [calves]. You can absolutely do calf raises and drops on two feet or on one foot, which I am sure most of you have done before. OR, you can try this activity below.

Now, please do not do this if you have an injury. I am assuming you are healthy!

A few pointers:

1. STRAIGHT legs for the entire exercise except to start (mine are not exactly straight)

2. SPRING with the achilles. You are just plantar flexing and dorsiflexing the foot (nothing else is moving)

3. ARM swing for momentum

4. COORDINATION is needed because you are suppose to land in same spot every time (I didn’t)

5. BALANCE helps too 😉

As a side note, they have found achilles tendon injuries are not inflammatory, they are degenerative in nature, meaning a huge loss in collagen fibres. One of my favourite quotes is “Turn movement into repair” ~ Dr. Khan

Orthotics or not=> Our limiting foot beliefs are hurting us

 “If we have been bamboozled long enough we tend to reject any evidence of the bamboozle. We’re no longer interested in finding the truth. The bamboozle has captured us. It is simply too painful to acknowledge- even to ourselves- that we’ve been so credulous. So the old bamboozles tend to persist as the new bamboozles arise.” ~ Carl Sagan (Astrophysicist)

Our highly specialized, homo sapiens, feet have been around for over 120 000 years, in addition to evolving hundreds of thousands of years before that! The many intricacies of the foot are still beyond the scope of science; yet, we are tricked into believing “one brand of shoe” or “a pair of orthotics” can fix our feet. Really?

ORTHOTICS

Orthotics= Artificial support

When you think of artificial what comes to mind? Artificial sweetener, artificial colour, artificial flavour, artificial intelligence, artificial personality. The likelihood of artificial having a positive connotation is doubtful.

I HAVE to wear orthotics because:

  • My feet are flat
  • I have high arches
  • I’m genetically flawed
  • I always get injured
  • Shin splints
  • Plantar fasciitis
  • Fat pad syndrome
  • My parents, grandparents and great grandparents had them

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Taking my shoes for a walk

Unshod studies

Research on European, Indian and Asian adults who had never worn shoes in their lifetime all showed fan shaped feet with variations in arch height. Flat feet, middle arch or high arched unshod adults were all asymptomatic. That means no foot problems.

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Most people in their lifetime will never even come close to moving their feet in 860,000,000,000,000,000,000,000,000,000,000,000,000 different ways {Katy Bowman, Every Woman’s Guide to Foot Pain Relief}. Yes, that’s all possible foot ‘formations’.

Our feet have 100,000 to 200,000 receptors each that sense our environment as we stand, walk, run, skip and jump our way through the day. However, if we are shod our receptors (information coders) cannot transmit vital feedback to the brain in order for the brain to decide how to move our body, our feet, appropriately. For example, how often have you sprained your ankle? I bet it was in a shoe!

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Enough about the FEET!

Well, foot health is 100% indicative of whole body health. How are you knees, hips, pelvis, back, shoulders? How’s your cardiovascular health or your immune system functioning? How are you? Think about that for a bit.

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Do your jeans fit the environment? Or, does your environment fit the jeans? Does the environment matter? Do your jeans matter? Yes! Both matter AND the environment far outweighs your genes, unless they are skinny jeans then you win (or lose because you’re cutting off input to your feet instantly!). Yes, in the excellent picture I drew I wrote jeans for ‘genes’, just for fun.

Epigenetics, how the environment influences if, how and when your genes may be expressed, is a hot topic today. Sometimes certain genes will be turned off your entire life while others will be turned on, like when you wore those skinny jeans! If you didn’t get that, it’s okay. I am bad at jokes!

My dad, and all my dad’s family have osteoarthritis in the big toe (hallux). My brother has it and I have it too. Did I get it because of my dad? No! The environment-> cushy, heeled shoes with orthotics, tight calves, too much sitting, poor skeletal alignment, lack of proper movement. I absolutely believe if I knew then what I know now I would have never acquired osteoarthritis in the first place, 15 years ago. Sure, I might have a slightly higher tendency to acquire osteoarthritis than you… but, without those skinny jeans, I’d be fine! I’m done with the skinny jeans joking. 

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Are you asking me to stop wearing orthotics or go barefoot?! No, I’m asking you to do more work on your feet and think more of a whole body approach to your health. Top 10 things to do for better foot/overall body health.

1. The first thing you need to do is make sure ALL of your shoes (home, work, sport, dress) fit properly. Trace your feet and cut it out. See if that paper fits in ALL your shoes without coming up on the sides, the front or the back. If it does, give those shoes away. NO exceptions. Period.

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2. Your toes are often overlooked. If you can’t interlace your fingers inside your toes there’s dysfunction. Do as much as you can now with slow ankle rotations. It doesn’t matter if only a bit of your fingers are in between. Slowly increase movement over time. You can also buy correct toes or happy feet [I am not a distributor if you are wondering]. Note: Correct toes can be worn ALL day long and adjusted to your toes. Happy Feet are usually just worn at home for a little while.  

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3. Your calves have been adaptively shortened over time. It doesn’t matter if you wear orthotics or not, have shoes or not. I would 100% recommend you do calf stretches several times a day because your calves do not have their full natural functional capacity. AND calf tension plays an direct role in foot and toe tension. While standing, place the ball of your foot on a rolled up towel or a half dome (DON’T press your foot into the towel) to stretch your calf. Keep your ribs down, your hips in line, relax your shoulders and the front of your quads. [BUT my FEET hurt barefoot! No problem. Lie on your back on the ground, take a towel, wrap around the ball of your foot and slowly straighten your leg (or keep it bent) pulling towel (toes) towards your head. You ought to get that calf/back of knee/hamstring stretch]. The calf stretch is the #1 corrective exercise in Restorative Exercise, under the umbrella of Nutritious Movement. It can change your body!

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4. The top of your feet and your shins have been taking a beating… you have noooo idea. Now, if you are a dancer then forget this one, it’ll be too easy for you! But, everyone else do the top of the toe/foot stretch! Make sure you are plumb line (i.e. not leaning forward) and take a SMALL step back while placing the top of your foot on the ground… gently at first and then with 50% of your weight. Over time move your foot back a bit more. [But, I LOSE my balance! No problem. Sit down and point your toes with your hands (don’t point your toes with your toes!) It’s a passive exercise. OR sit on a chair with butt cheek slightly off so you can bring that one leg back and place the top of your foot on the ground. This is less pressure and you are not on your feet!].

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5. Grab some balls! Yoga Tune Up Therapy balls to be exact!!! I used to have tennis balls lying around everywhere but now all I have is YTU balls. They are the only balls specifically designed for muscle and fascia. Honestly, they are brilliant! Roll on your feet, calves, shins, hamstrings, butt, back, shoulders, neck, everywhere!

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6. When you sit [hours on end] do you sit on your ischial tuberosities or on your tailbone? Sit on your “sit bones/ ischial tuberosity” not on your coccyx! Nerves run down your spine into your feet! Don’t CUT the flow off! And, think about sitting beside your furniture while at home. It’s healthier!

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7. Most people that have “bad” feet are not so great at squatting. Start by squatting everyday on the toilet! It’s a DAILY dose of I love you body! If you can’t do it… start with one book and slowly add more books to the mix. Ankle dorsiflexion, knee flexion and hip flexion are vital to your whole body and foot health!

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8. Be uncomfortable! If your feet are weak, so are many other parts of your body. You have got to go beyond comfort to get to health. YES, our “comfortable” lives are impairing our bodies. Go barefoot several times a day (even if it’s only for one minute at a time), go for walks on rocks (even if you can only stand there for 30 seconds), sit on the floor more often, lie down 15 minutes on the floor before going to bed to have a different kind of ‘loading’ on your body, get textured mats [floor mat, bath mat, tub mat, kitchen mat] at home to use on your feet, step on objects purposefully to gain more proprioception, crawl, move! Pick up marbles or objects with your feet! Do the alphabet with your feet as you walk around your house OR as you watch TV. Be uncomfortable! It’s the only way you know you are changing.

9. Find your foot playground! Yolande and I are taking in the beauty of this PARADISE before moving for two hours. Honestly, this was the BEST barefoot WHOLE body workout I have ever done. My feet, legs and all my body were shaking after moving around, crawling, jumping, playing.

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10. Are your feet MORE sore when you wake up in the morning? Your body position while sleeping is fundamental to your blood circulation and electrical flow. If you can, sleep on your back with a towel under your pelvis (at least for a bit). Place a towel just below your iliac crest (just below your low back. FEEL the bony pelvis and go below that). Now, touch your crotch and the front of your pelvis (either side). You can see I have a LEVEL. You don’t need one. BUT, I can almost guarantee anything you THINK is ‘straight’ is actually in posterior tilt, meaning your crotch is higher than your pelvis. Why does this matter? Innervation to your feet needs to happen 24/7! You will also find your calves and hamstrings aren’t so darn tight when you wake up :)

Bonus: Work on sitting down and standing up without using ANY body parts except your feet!

I just want people to understand if they take away their foot health, they are reducing their bodies function by 25%. Is working 75% of your body good enough for you?

 

As a side note: I had orthotics for 16 years. Over time I became FED up, I just quit! Quit believing that I HAD to wear them all the time, that I needed them for life and that I couldn’t do what I wanted without them. I was just too young (early 30’s) to rely on orthotics to “fix” me.

I s-l-o-w-l-y weened over the course of 2 years. I cried many many times because doing barefoot work was painful, tiring and taxing on my whole body. There was NOTHING easy about the process and it was 100% uncomfortable. AND, it was the best thing for me! 

To add, it took another 7 years to truly understand the implications of “comfort” shoes and heeled shoes (that includes ALL shoes~ running, dress, home, slippers, sandals, etc). 

All my shoes are now flat and I will never go back. 

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Kristin Marvin is a Performance Recovery Specialist, helping athletes achieve their best through proper recovery. As a former Canadian team runner she had her fair share of foot problems: plantar fasciitis, shin splints, achilles tendonitis, hip issues and massive back pain. Sharing her knowledge with athletes is her #1 objective, so others don’t have to suffer through pain, injury and setback.  

Thinking Outside of the Box: Ankle Mobility

*This article was written for WODNUT*

We have fantastic tools in Crossfit boxes for athletes to get ready for WODs. I love them all! We also need to think about the many more hours crossfitters spend outside the Box that is affecting their inability to have appropriate ankle mobility.
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Here are six reasons you, as an athlete, may have limitations regarding ankle mobility.
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1. Shoes
What kind of shoes do you wear outside the box? If there is any type of heel lift whatsoever you are losing sarcomeres in the calves over time. Do you always wear your crossfit shoes and your lifting shoes as often as possible in the box? You are limiting your ankle mobility if you use them too much.
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2. Sitting
We all know sitting wrecks havoc with the body. But, did you know you are actually creating the perfect environment, on a cellular level, that tells your body to rid itself of sarcomeres along the backs of your legs.
Sitting straight legged every once in a while will definitely be beneficial. Even better, sit on the ground with your legs straight out. Just make sure you are sitting on your ischial tuberosities.
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3. Walking
Walk. Walk. Walk. Walk. Walk. Walk. Walk with flat shoes or barefoot. I cannot emphasize how wonderful walking is for your health and directly relates to your performance. Alas, athletes don’t want to walk much these days.
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4. Go Up hills!
It’s true, you may not live in an area that has many hills; but, please understand that any type of change in angle/grade that your ankle can move in would be to your advantage. Sand is great too!
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5. Crawling
Great for ankle mobility and overall body mobility and stability, you really can’t go wrong with crawling. I would ease into it at first. It’s harder than you think. Yes, even people who can squat 300kg have a hard time crawling.
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6. Sleeping
It’s easy to plantarflex our feet while sleeping because it’s our relaxed position (or at least for the majority of us). I would highly recommend loosening up the sheets around the feet in order for the feet to move freely about and not be stuck in a more severe plantar flexed position.
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Our bodies are engineering marvels, having the amazing ability to adapt and change. If you are having difficulty getting into positions while working out, please consider every position you choose and decide to use outside the box.

FOOTPLAY

My playground today! How do you workout your feet. The whole “if you don’t use it you’ll lose it” about muscles is true. Be good to yourself and use your INTRINSIC foot muscles (muscles that have attachments only within the foot) for a change. Everyday we are in shoes that brace our feet and teach us to mostly only use our EXTRINSIC foot muscles (muscles that have an attachment in the foot and an attachment on the leg (fibula, tibia or femur).
You CANNOT expect your feet, ankles, knees, hips, back, also calves, hamstrings, shins, thighs to “get better” without taking care of your FEET.


You can have the MOST beautiful house in the world; but, with a shitty foundation, it will fall, eventually. Only time will tell. You can blame your parents, your age, or whatever you want; but, until you cReAtE an environment that allows you to change your health nothing is going to happen.
How many unique positions can the foot hold? 8.38X1036 That is 8,600,000,000,000,000,000,000,000,000,000,000,000 foot deformations. ~ by Katy Bowman. If you think wearing orthotics alone will fix your feet…….. think again. It’s all about Making Movement Matter :) IMG_0512 IMG_0511 IMG_0507