Let’s Talk Toes (and Feet)

As I limped into the doctor’s office, I sent my foot some loving kindness hoping that the pain would go away and that I would be able to walk normally again. Evidently five years ago I had broken my fourth toe whilst teaching a yin yoga class. I had accidentally kicked the door-stop as I dimmed the light switch. Who would have thought that something so long ago could have an effect now? But there it was…a bone fragment causing the joint capsule to leak. A big bubble of fluid had collected on the top of my toe. I should have taken care of it at the time but I was too busy and thought that nothing could have been done for a broken toe.

The event has made me realize that taking care of our feet is so important so I wanted to share some exercises with you that are specifically for the feet. I haven’t always been so kind to my feet being a fan of fashion design. Shoes have always been a small obsession of mine and, truth be told, sometimes style has overshadowed my foot health.

Stretching, strengthening, and massaging are all important for keeping your tootsies happy. If you are not used to exercising your feet regularly then you want to be slow and take care that you are not striving and straining. It will take a while to get used to moving them in this way but eventually you will crave the exercises because they will make you feel so good! These exercises are what probably kept my foot going for five years after the trauma and helped my feet recover from being victims of the current fashion. The movements and stretches are really effective at keeping the energy flowing and promote cell happiness in the feet which reverberates throughout the whole body.

• As part of my morning routine, I like to roll the souls of my feet over a flexbar. It is like a traditional roller except that it is very firm, textured, and smaller. It also has a lot of other uses that I will not go into now but it is a handy tool to have around. A tennis ball or other firm ball would also work.

• A few releves and plies are great ballet moves for strengthening the calves, feet and toes (not pictured).

• A wedge for stretching the calf muscles will also stretch out the arches of your feet. Hang out there for a few minutes and recite poetry :)

• Have a seat where you can move the feet freely and also have access to the feet with your hands for the following:

• Flex and point the feet several times.

• Roll the ankles several times in each direction.

• Spread the toes and then squish them together several times.

• Windshield wiper the feet: First with the toes scrunched toward the center and the toes open at the outside. Then with the toes scrunched at the outside and open toward the center.

• Place the fingers in between the toes and then stretch them by spreading the fingers. Or zip your toes. This is an excellent way to stimulate all of the energy flows in the whole body as they run right to the toes! Hold for several minutes.

• Give your feet a sweet massage.

• And the piece-de-la-resistance! Toe torture…everybody’s favorite in yin yoga. Tuck your toes under and sit on your heels. This is great for working into the connective tissue of the arches. If you can, stay for two minutes. As you release the pose, simply come to all fours and lift the feet. Don’t move them until the sensations begin to subside. Give them a few pats on the floor. Enjoy connecting to your life force :)

• Every night before bed slide your legs up the wall and let the feet have a break for about five minutes. Your feet and legs will feel so relieved after carrying you around all day. Of course you can do this anytime but it is a nice way to end the day and has a very calming effect.

Try a few of these at a time, no need to do them all at once. Be mindful…let your feet and toes tell you what is the appropriate amount.