Treat Your Feet

Are Your Feet Demanding attention? Treat your Feet Plan

Let me tell you – I’ve been there. Plantar Fascitis in 1988, Neuroma in 2006, PF again, achilles, peroneal tendon, metatarsal pain… it gets down to this:

WE HAVE TO TREAT OUR FEET! Ignoring pain only makes it worse. Numbing pain doesn’t help.  At the first sign of Plantar Fascitis pain, you’ve got to start in on self care. How do I know?  Look – a Sports MD once told me flat out: “You’ve got crappy feet. You can keep running, but don’t bother with a marathon. Your feet can’t handle it” and he was right. After a while, my feet started dictating how I lived my life.  Guess what folks? After 22 years of various foot issues, I think I have the system down. There are things I do every day that keep me on my literal feet.  I’ll tell you all about it.

First, let’s look at the history of my foot:
Always an avid skier, I had my first major foot issue while teaching a disabled student how to turn.  Somehow, the nerves in my foot stopped functioning and I ended up with Tarsal Tunnel Syndrome — a nerve damage that took months to get over. Seemingly healed, my life began to evolve around what kind of shoe I could wear.

At 40, I was highly active in running and gym activities until Plantar Fascitis kicked in and wouldn’t let go. That took a long time to heal.
At 50, the pain not only changed, but brought me to tears.  I’d conquered and learned to manage the plantar fascia issue but suddenly had a neuroma.

By age 53, my feet mutinied and refused to take the punishment anymore. Forget running – I could barely walk. And then certain exercises again helped to correct the issue.
I started cycling again and found the clip position was forcing my tendons into unhappy positions. Enter my favorite bike fitter, PT and all around good guy, Erik Moen.

People used to ask: How do you do it? How do you stay in shape, how do you stay sane? They’d say: It’s too much. Be sure you take care of yourself. My response: Exercise and Yoga, healthy eating and clean living.

I did all this stuff, and then my feet revolted. As much as my mind craves a great workout, my feet are in command. My health conscious existence is constantly threatened but it’s also the reason for my existence. Learning to manage foot pain without shots, surgery, or cutting off my foot is a huge part of why I can help others. I know feet!

I became a health coach, encouraging people to do whatever they can to stay the healthiest possible. I encourage all to care for their body, their mind and their spirit.  That is your WHOLE self.

YOUR FEET! You get nowhere fast if your feet are killing you. It’s so infuriating, isn’t it? When your feet hurt, everything hurts. Every nerve in your body is connected to the soles of your feet. What is your soul crying out for?  Ok – I don’t know, it’s just a question. And what I know is there are many ways to deal with every one of the issues I’ve noted:

Plantar Fascitis
Neuromas
Achilles Tendonitis
Peroneal Tendonitis
Tarsal Tunnel Syndrome

the list could go on and on and then one but the one core thing to do is Treat Your Feet with the utmost love.

Be Well Bistro’s  Treat My Feet Program

Yoga for Your Feet — get them flexible. Love them. Massage them. Treat with a lavender heat pack. Soak in a hot epsom salt bath. Once warmed up,massage and stretch and move the bones.

Roll on balls.  Twice a day. My exclusive home program will take 20 – 60 minutes a day.
Balls?  Tennis balls work great. Or — these rock hard wooden balls I found on Amazon. I personally like the tennis ball solution better.

You don’t need to live in agony. You really can treat your feet. If I did, you can! My feet are for the most part pain free!
Some have surgery, others get cortisone. EVERY foot doctor I have seen says specifically: “surgery was not recommended, nor was cortisone” and “flex, stretch, wear this boot, try this device, … ” a bunch of stuff.

What did I do:
Rolled on balls, scrunched a towel up in my toes, ankle alphabet, massage, … so many things it’s all worked synergistically together to heal this maddening problem. Work on the whole leg and especially the calf muscle. Keep your glutes strong too.

I had orthotics, but suddenly they hurt like all hell. Then I got new ones and they created even more pain. Instead of replacing them, I threw ’em away.

Warming up the foot before exercise is essential. Icing the foot helps lower inflammation. I have a bucket of products from ice packs to infrared heat wraps, balls, wooden balls, wooden roller, foot braces, the boot… the list goes on and on as if I’ve bought every goof ball device on the planet. Not one worked until I started massaging and working my calf muscle and my glutes.

I can teach you everything. I offer home consults to help you figure out your custom program.  I’ve condensed tips from foot doctors, yoga classes, running and cycling PT sessions, and more it into one, workable, at home practice. I show you what to do. We can do a couple sessions if you want. We can do follow-ups. I teach you everything you can do for those aching feet on your own, in your home.

Are YOU ready to dance?  Are you ready to just walk without pain? Is it worth it to spend 15 – 30 minutes a day on those two little pups that carry your weight wherever you go? What is it worth for you to walk with a spring in your step again?

I’m no doctor, not even a physical therapist. But as your health coach – as a recreational life coach — I guarantee I can help you form a plan that will work IF YOU WORK IT.
It’s beyond what the typical PT will do but it complements their work beautifully. You need to see a PT because you need an expert in the science of the thing. Or simply to be sure what you are doing is helping and not hurting.  But listen up — I’ve been dealing with crazy foot stuff for ever. My Mom warned me — I had these kind of feet that I had to take really good care of.. and OMG was she right. If you go to the doctor but don’t do what they say, why go?

Find a foot loving Sports Physical Therapist. If you need one, Erik’s the guy.

Seattle has some expert PT’s that can help get you back on the road. It’s worth it even if your insurance won’t pay for it.  Check references. Make sure your PT has you in mind. When a PT told me I shouldn’t ride more than 30 minutes when I’d been riding for 3 – 4 hours, I finally got it. She wasn’t a sports PT. It’s your lifestyle at risk – so find a PT who gets you, your choices, your needs.  Find a Sports PT.

OR — let’s just get rolling.

My recommendations are:

Erik Moen is the name most people think of for cycling, but I learned he does more than that.  He’s the guy everyone calls for help with bike fits, pain, and more. I can’t tell you how many times I meet a cyclist, we talk pt or we talk bike fit — and Erik is always mentioned.  He’s my source for all things PT.
Erik’s 
Corpore Sano PT is well known across the larger cycling community.  He’s the best.  And I’m jaded.  I’ve seen far too many PT’s over time – for foot, shoulder and now hip issues.  Each time I tried to stick with my insurance and each time, I end up getting better results going to Erik.  I’m done playing around — Erik’s the guy!

 

http://www.corporesanopt.com/

But I’m never one to say no one else exists. Neil Goldberg  owns Footworks Physical Therapy and he’s well qualified too. He works hard for cyclists and runner, his office is a littlem more convenient in Pioneer Square, and he’s a pretty nice guy too.

And a new resource is Askdoctorjo.com  – a pretty good physical therapist who offers great videos and simplifies the session to a quick video and great demonstrations. Here’s her Plantar Fascitis vid

What I know about feet?

I’ve got the worst feet on the planet. I can tell in 10 minutes whether shoes fit or not. I can have extreme pain in the wrong pair of shoes or walk 10 miles in the right ones. Orthotics change your gait. Arch supports support the foot. You don’t always need to change your gait. You might just need a good support.
Don’t let anyone convince you that you “just have to break a shoe in” — You don’t. You are changing the internal ligament structure. If your feet hurt in the first 10 minutes, they are going to continue to hurt. If you can’t walk with an orthotic during the first hour, it’s not going to get better.  If you get orthotics, they should support your foot and feel GOOD.