Feet and other stuff…
Dr Lieberman is the Chair of the Department of Human Evolutionary Biology at Harvard University. His research focuses on how the human body has evolved to be the way it is, he also explores how humans evolved to run long distances to scavenge and hunt. He is the author of the best-selling books, ‘The Story of the Human Body: Evolution, Health, and Disease’ and ‘Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding’.
There is a really interesting section within the interview on ‘feet’- which I find encouraging as it reminded me of the importance of incorporating the exercises we all do within our classes together. After the link you’ll find some foot work- home work!
Plantar fasciitis
Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes (plantar fascia).
Pilates can help individuals who suffer with plantar fasciitis due to body alignment being a key focus starting with the feet. Increased flexibility on all areas of the body feature within sessions and so I believe it to be of benefit to those that need extra tuning in this body part!
Before we start our classes, we use the spikey massage ball to warm up the feet and increase the blood flow. Some of the exercises we do that focus on the calves can help alleviate stress on the plantar fascia.
Strengthening and improving mobility in the foot and ankle can be beneficial for plantar fasciitis. In between our sequences emphasis is placed on the feet by doing exercises such as foot circles, ankle pumps, and toe curls. These movements can help increase flexibility and reduce tension in the plantar fascia.
Some Exercises for Home
Foot strengthening exercises can help improve the stability, flexibility, and overall strength of the muscles in your feet, which can be beneficial for various foot conditions, including plantar fasciitis.
Toe Curls: Sit on a chair with your feet flat on the floor. Keep your heels stationary and curl your toes, gripping the floor. Hold for a few seconds, then release. Repeat 10-15 times.
Toe Spreading: Sit or stand with your feet flat on the floor. Spread your toes as wide as possible, then relax. Repeat 10-15 times.
Marble Pickup: Place a small bowl or cup of marbles on the floor. Sit on a chair and use your toes to pick up one marble at a time and place it in another container. Repeat until all marbles are moved.
Toe Stretch: Sit on a chair with your feet flat on the floor. Cross one leg over the opposite knee. Grab your toes and gently pull them back toward your shin until you feel a stretch in the arch of your foot. Hold for 15-30 seconds, then release. Repeat on the other foot.
Ankle Circles: Sit on a chair with your feet lifted off the floor. Rotate your ankles in a circular motion, first in one direction for 10 rotations, then in the opposite direction for 10 rotations. Repeat with the other foot.
Toe Raises: Stand with your feet flat on the floor and raise your toes while keeping your heels grounded. Hold for a few seconds, then lower your toes back down. Repeat 10-15 times.
Towel Scrunches: Place a small towel on the floor and stand on it with your feet. Use your toes to scrunch the towel toward you, then release. Repeat for a minute or two.
Calf Raises: Stand with your feet hip-width apart. Rise up onto your toes, lifting your heels off the ground. Hold for a few seconds, then lower your heels back down. Repeat 10-15 times.
It’s landed!
Balanced Body Reformer and Tower!
An exciting day yesterday as my special delivery arrived from the US- my beautiful Pilates Reformer! Have unpacked and checked and all is good- just need to assemble the tower. Big reveal to follow in next Post.
My theory /online blended learning is going well- completed 3 modules out of 7. The bulk of my assessment work will be done during the August break with practical training/examination in the Autumn Term. Over the coming months will post on Social Media the variety of exercises that this amazing kit allows.
Can’t wait to get qualified so that you too can give it a go!
Our end of Term Social
Looking forward to our Friday Get Together! See those signed up at 7pm at the Dil Raj!
Next week is our last week of Public Classes. September slots for Pay As You Go clients are now available to book online.