Foot pain

Stop Foot Pain Without Expensive Tools

Foot pain has created an entire industry from shoes to specially trained physicians. We have blamed flat feet for arch pain. We have created arch supports and orthotics to prop up the arches which help temporarily. We have created shoes with special heel supports, arch supports and supports if you supinate or pronate. Again, a temporary fix. People are now being told to not walk barefoot, especially on hard surfaces. These are all temporary fixes as they are only addressing the symptom and not the cause.

The first thing to do is start bt understanding why the foot hurts. Rarely is the site of pain, the cause. The calf muscles control most of the movements of the feet. There are 4 calf muscles. When I was young, I thought there was only one muscle as that was how it was always presented to me. Maybe the coaches thought the same thing.

The inside calf muscle, the Plantaris, controls the height of the inside of the foot. When this muscle is short, the person will tend to walk on the outside of the foot. This can cause pain on the outside of the foot, pain in the arch, or pain in the ankle. By hitting the outside of the foot, there is a lot of pressure placed on very small bones with little fat for cushioning. On top of those issues, walking on the outside of the foot can lead to bunions, nerve pain, and calluses on the big toe. If this is happening, the shoes will wear out on the outside first.

The outside calf muscle, the Tibialis Posterior, controls the outside of the foot. If this muscle is short, the person will walk on the inside of the foot causing pain in the big toe, inside of the heel, and ankle. Over time, this will cause damage to the knee and ankle.

The 2 middle calf muscles, Soleus and Gastrocnemius, control the vertical movement of the foot. When these 2 are short, things like Plantar Fasciitis, knee pain, Achilles Tendonitis, knee pain, low back pain, and even neck pain can occur. These 2 muscles can cause a slow of the body movement and overall pain.

The amazing fact about the calf is how few people in the country actually stretch them. Most trainers, coaches, and physical therapists teach a calf by standing on a slant board, step, or leaning against the wall with one foot back. Unfortunately, these stretches never stretch the outside or inside calf muscle which leads to many foot problems that people suffer. By lengthening these 4 muscles, the ankle can be free to move through its full range. The scary thing is few people can actually move their ankle through the full range. I love to watch people walk. Too many use a short stride and will lead with the nose. This causes neck pain and low back stiffness. A person may feel they are taking longer strides and they are based on the ankle’s range of motion. However, if they are leading with their noses, chances are their stride is too short.

So how are the calves stretched? I would suggest getting a yoga strap, rope, or anything that does not stretch. Stretching with a stretchy band is strength training and the muscles will tighten. When I stretch my calves, I sit on the floor with my back against the wall. If you cannot sit on the floor, then sit in a hard-backed chair with an ottoman. The key is to have back support and not lean back.

Next, place the rope around the ball of one foot, gently pull the toes back towards the body. Hold the stretch for 3-5 seconds and repeat 8-10 times. A few things not to do. Do not pull hard enough to lift the heel off the floor or ottoman. Do not use the leg muscles to stretch, remember this is about letting go. Do not force the movement with strength as it will cause the muscles to go into strength training mode.

Next, rotate the foot to the right and repeat the stretch, holding 3-5 seconds and repeating 8-10 times. Finally, rotate the foot to the left and repeat the stretch. Now do the other foot so the body will be in balance.

Stretching is about letting go with the brain by relaxing the muscles and feeling the muscle extend gently. Forcing the stretch will only cause the muscles to tense up and not allow you to free up the muscle. I would do these every morning and evening for 2 weeks or until they feel looser. I would follow this up with practicing how to walk with a longer stride. in a future blog, I will discuss how best to increase the stride.

Check out my videos on my YouTube channel, The Muscle Repair Shop, and visit my website at http://www.musclerepairshop.com.

Back Pain, Foot pain, Knee Pain

Why Golfer’s Suffer With Back Pain

Many of my clients are golfers and I usually hear how their low back pain affects their golf game. I used to play golf and I remember from my golf lessons that when you are swinging the club, you want to keep your back straight and rotate using your legs to bring the clubhead around your body. Watch a pro golfer when they swing. The club head is usually around their back to the other side of their body. This gives them more range to increase clubhead speed as it approaches the ball. When we see an amateur golfer we see the clubhead go to about the middle of their back which limits the range of building the clubhead speed. We know they are older and not as flexible, but can they improve their flexibility?

As I watch golfers swing a club, I see that their inner and outer thighs along with their inner and outer calves is what allows them to have the maximum amount of clubhead range. When I see golfers workout and stretch, I rarely see any golfer work on these two areas of their body. On the local courses, I see golfers forcing their backs to do the work. The inner thighs and outer thigh control the pelvis and when they are short, the pelvis is tilted forward which cause the low back to tighten. The calves are what allows your weight to shift on your feet. Without this flexibility, the chances of damaging your knees are pretty high. There is a way to help you improve your flexibility for golf. I have started putting videos on my YouTube channel at, The Muscle Repair Shop, to help you. Currently, the calf stretches are there and if you follow the video, you can reduce your risk of knee injuries. We will soon have the thigh and inner thigh stretches uploaded. You can visit my website at http://www.musclerepairshop.com and contact me for additional videos to help your golf game.

I love when my golfing clients tell me they have reduced their scores by 4-5 strokes. The stretching will help you with distance and control. More importantly, you can play without pain.