06 Aug

Release tension causing tarsal tunnel syndrome and iliopsoas tightness

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Are you one of many who wear away the outside edge of shoes? If so, you may be susceptible to developing tarsal tunnel syndrome, plantar fasciitis, chronically sprained ankles, and tight hip flexors. But don’t despair there is hope.

Allow me to explain. Like clockwork, 13 muscles in the lower leg move the foot in a specifically timed and coordinated manner. When the edges of shoes wear more quickly than the rest of the shoe, it means the long muscles that move the foot are out of sync causing some foot muscles to take on more responsibility than others to carry and move the weight of the body. This creates an inequity of balance and makes locomotion awkward.

Outwardly, rolled heel posture may cause an impingement on the tibial nerve that travels through the arch of the foot. It may also minimize the propelling function of the arch to spring and shock-absorb as it becomes under-active and tight. The outer leg muscles that would normally direct weight to the toes then take on too much weight and become 0ver-active causing the heel to turn inward. This inward heel position not only creates local stressors to feet, but it also produces strain in the muscles of the pelvis, specifically the hip-flexors (iliopsoas) and low-back.

Picture this… If wheels on a train wear an abnormal pattern then it would be clear something is out of wack and technicians would search to repair the weak links to avoid catastrophe. The same concept holds true when it comes to foot locomotion. The lower leg muscles are the mechanics that operate feet (wheels) and their alignment is essential to keep the rest of the body in balance.

Thank goodness we don’t have to put much thought into how the feet move but if you find yourself tripping ,or mis-stepping, or stubbing toes, these may be signals your foot mechanics are not working optimally–in other words it’s time for a foot tune-up.

Here are 5 ways to tune-up your feet:

1. Get your feet measured.

One of the most popular causes for wearing down the outer edges is from wearing shoes too small for your feet. Getting your feet measured correctly will help. Be sure to have someone measure the foot length from toe-to-heel and from the ball of your great toe to the bottom of the heel. In the image below, notice the arch size is a 12 while the measurement from the great toe to the heel is an 10 and 1/2. Choose the larger size, 12.

Tips to measure feet

2.Walk barefoot on dewy grass.

One of the best ways to reorganize foot muscles is to walk barefooted. This allows feet freedom to move and gracefully releases tension caused by wearing shoes. The dew feels exhilarating and has been know to act as an energetic conductor to the earth.

3.Heel drops.

Stand barefooted on the edge of a stair and lower your heels (both at the same time) for the count of 3 seconds, then stand on your toes for 1 second. Repeat 5-9 repetitions. Note: Have someone watch as you lower your heels to be sure they stay as straight as possible. If the heels start to roll outward then restart by raising your heels again and then gradually lower your heels to the point where your heels stay straight and build on this stretch from there. Next reposition your feet to make a small “V” shape, leave a little space between your heels. Raise your heels for 1 second and then lower heels below the stair tread and hold for 3 seconds. Repeat 5-9 repetitions.

4.Tandem leg stretch

(a little more challenging but fun!)

Find a partner and sit on the floor facing each other. With legs straight place your feet against your partner’s feet and hold hands. (This may be enough stretch to begin with). If you are open for more, without force, one partner gently pulls the other forward, hold this stretch for 3 seconds then release the stretch. Take 3 slow deep breaths in between stretching and then it’s your partner’s turn. Repeat this exercise 5 times slowly and build up repetitions on a gradual basis.

5. Acumobility Ball

The muscle usually strained by chronic outer heel weight is the posterior tibialis which is the deepest, long foot muscle and the main muscle that forms the arch of the foot.

Left image is my illustration of the posterior tibialis muscle. The Right image is its attachment sites on the bottom of the foot. One of it’s main functions is to direct weight to the toes.

A great way to release foot muscle tension is with an Acumobility Ball. This ball can be used gently and gradually to release tension on the bottom of the foot as well as the lower leg. See link to their video

After completing these exercises you can revive your overall body with this wonderful stretch:

Stand, preferably barefooted and raise your arms above your head with palms facing forward. Keep your feet flat on the floor with toes pointing as straight as possible. Breathe in and stretch your arms and body upward. Keep your arms at this new heightened stretch and repeat 3 times breathing deeply between stretches. Ideally you should not be able to see your arms within your peripheral vision while they are raised.

Then relax and pat yourself on the back for a job well done!

Check out my book Put Your Best Feet Forward for more helpful information about how to take care of your feet.

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