One of the surprising news feeds emerging from more time at home has been all about foot health - or pain in the feet, to be more precise.
It seems that more time at home means less time to "get dressed" and less time to wear shoes - after all, why would you put on shoes to stay at home? And what happens when you leave almost always wears shoes at hardly ever wears shoes walking around the house? Something similar to going from almost always shoes to almost never shoes outside the house: your feet move a lot more.
Why do the feet move more?
The shoes are a kind of mold in that they immobilize themselves and provide external support. When we take off our shoes, we are removing the external support that our feet depend on. According to various reports, many people took off their shoes during the pandemic, and in an instant they went from hardly ever moving their feet to almost all day.
It is not an unknown phenomenon
If you've ever broken a bone, you'll know that when you finally remove the cast after several weeks, you're likely to find weaker, atrophied muscles and other tissues, tissues that are not used to carrying the loads of your body. body weight. . And if you've ever gone from not exercising to exercising regularly, you'll know it's easy to overdo it, even to the point of hurting yourself. We are not really used to training our bodies in stages, which allows us to avoid injury.
Can our bare feet support our body?
Today there was a stylish question and answer in the New York Times this explains why a barefoot summer is a mistake and states that the feet cannot carry our body without the help of a technological device:
“'There has been an unprecedented increase in the development of foot disorders mainly due to barefoot / shoeless walking in his house,” Dr Positano replied when I emailed him. “The heel, plantar fascia, heel fat pad, Achilles, as well as forefoot problems such as bunion deformities and neuromas are increasing rapidly due to this phenomenon.
“People don't realize how good they are at home. Some of our patients have walked up to five miles per day in their homes using a pedometer. Many of my colleagues are seeing a concomitant increase in knee, hip and lower back problems, mostly due to poor and insufficient shock absorption capacity caused by being barefoot for much longer periods. long.
The author of the article goes on to say:
“Although da Vinci considered the foot to be a biological and technical marvel, it also needs a little help to function at its best; the main function of the heel is to absorb the enormous shock generated during a day of 10,000 to 20,000 steps.
Let's come back to this section on “the unprecedented increase in the development of foot disorders mainly due to barefoot / without shoes at home”.
I agree that it is quite likely that a sudden onset of barefoot time could explain why podiatrists see so many emerging foot issues, but I think the 'no shoes / barefoot' time needs more time. nuances. There is a difference between how many steps one can expect from strong, fit bare feet to support a body and what happens when we suddenly load on weak bare feet, usually shod for a long time. I suggest that 'barefoot at home' injuries are not due to human feet being unable to carry the body for a few miles around a house in the course of a day, but are the predictable result of sudden stress. heavy and constant loads on unconditioned parts of the body.
Let go of shoe casts
When people started taking shelter in place, there was an accidental “barefoot movement around the house” where our all day practice fell on hard, flat surfaces (tiles, linoleum, etc.) and n did not include transitional therapeutic movements spread out. over a period of time. Whenever we go from sedentary to active, there are exercises that allow nerves, bones, fascia, and muscles to go smoothly. In this case, we have gone from relying on the support of a shoe to relying on the structural integrity of our feet without any training. How many people have thrown their kicks after 20 to 40 years, when they were also released from their desks? Who strengthened their feet? Who just assumed their bare feet would work well, even if they had been chronically shod?
Can you imagine having one arm folded down and immediately falling down to do push-ups throughout the day? And ten thousand push-ups? No way! Many receive physical therapy to reintegrate the deconditioned parts and our feet need something similar after a lifetime of wearing shoes.
Are you hard on your heels?
As for the “huge shock” your feet have to face? Yes, kicking off your kicks and setting yourself cold is a shock to the system, but let's also talk about the “huge forces” that feet have to deal with throughout their lives. The loads created during walking are created by the surfaces on which you walk (are you in shoes? Barefoot on hard ground? Barefoot on the grass? Each one makes different forces), and also by How? 'Or' What you walk. If you hit your heels on the ground as you move around your house and around the block, know that there is a better way to walk -one that uses more of your hips and knees and doesn't throw your heels under the bus. Walking is not a shock to the feet and walking barefoot is not a shock to the feet but suddenly walking barefoot may be. See the difference?
Hope (and work) for the feet
So with the exception of maybe a small group of people with foot disabilities who need some external support, I would bet that the phenomenon we are currently seeing of an increase in pain / injury / disorders in the foot is more of a weakness than inherently problematic anatomy. As a biomechanist and moving educator, who has seen thousands of people increase the strength and mobility of their feet and reduce their pain while walking barefoot and wearing soft shoes without a raised heelI'm comfortable saying that I think most feet have the parts needed to support a human body just fine - they just need the practice and the strength that comes with moving them more.
I have written two books on the feet, how they move and how to fill any gaps in movement that we might be missing. When our feet cannot support our body well, it is difficult to get the wider movements we need for our physiology to work well, so foot strength is essential for moving your body well. The In-Home Barefoot Movement has probably revealed that even in the relatively benign environments of our home, we need specific movements to bring strength, mobility, stability and flexibility to the foot, if we are to give up our shoes. Do we really see proof that feet don't work, or proof that sedentary the feet do not work?
Try some foot strengthening and see how it goes. Your body will thank you for it.
Find workouts, articles, and podcasts listed on Our favorite feet, shoes and walking resources. I also have a new home exercise program for the feet and all other parts of your walk coming September 28th. more information about it here.
Cardio only takes you so far on the path to a perfectly proportioned body. Weight training exercises are important to help you build lean muscles and boost your strength and immune systems.
While there are many weight training exercises to choose from, the one activity to rule them all is the squat. For quick and lasting results from your workout routine, you should make friends with this dynamic exercise.
Squats are beneficial to your entire body and give you the perfect curves in any sexy dress. They can be done anywhere and require no equipment. They improve force mass and enable you to do your daily activities with energy and agility.
They are also known for helping you burn fat and improve your balance, and they tone more than your legs and thighs because your booty and abs benefit too.
There are many variétés of squat exercises, including the deep squat, the pile, the barbell squat, and the front squat. Across these exercises, the primary form needed is the same. Getting your technique right is essential to ensure that you do not hurt yourself and to get the maximum benefit.
' There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. '
While we love all these fabulous health benefits, we’ve compiled a list of 11 sexy reasons to make this exercise part of your exercise routine.
Yes, there are plenty of leg curl exercise machines at the gym that shapes your derriere. However, machine-based exercises tend to put plenty of strain on your lower back.
Squats, on the other hand, are the perfect solution because they target your gluteal groupes de muscles to get you that correctly defined and shaped bubble butt.
If you want to amplify the effect on your booty further, go down in a deep squat ( with a broader stance ) instead of a parallel one. According to a study by the National Institutes of Health, this version works about 25 percent better at targeting the gluteus maximus muscles than a run-of-the-mill standard one.
Whether you are wearing jeggings, skinny pantalons, or your favorite bandage dress, your legs are always going to be on display—give yourself the sexiest legs ever and make the impression a lasting and riveting one. Squats help you develop a great set of legs, ensuring that they are toned overall.
In general, the equipment at the gym targets specific groupes musculaires in your legs. But, targeting particular groupes musculaires means you have to do many different exercises to tone your whole leg.
With squats, you need to use all your leg muscles to balance, lower, and raise yourself. Very few exercises give your pins a workout quite as good as this exercise does.
Most of us spend quite a grande part of the day sitting in an office chair or doing other sedentary tasks. This lifestyle leaves little room for you to limber up.
If you are concerned about how your body behaves while sérieux out, on the dance floor, or in bed, flexibility is a critical factor for you to work.
Flexibility is also essential for preventing injuries. Not getting injured is why all workouts require you to start with a warm-up that includes stretching. Regularly performing squats helps you become more and more flexible.