Sometimes, we overdo things, right?\u00a0 Little bit, little pieces.\u00a0 The stuff I\u2019m telling you to do, literally five minutes in a day.\u00a0 I might tell you to do it two times a day.\u00a0 Ten minutes of your day.\u00a0 That\u2019s all I want.\u00a0 I don\u2019t want you doing any more than that because you\u2019re going to take it to the extreme, and you\u2019re going to go back the other way.\u00a0 It\u2019s this big pendulum.\u00a0 So, this, couple of minutes.\u00a0 Work it out.\u00a0 See what it\u2019s doing.<\/p>\n
Second thing we got going on here, towel exercise.\u00a0 Now, this towel\u2019s really not going to move because of the surface I have, and you don\u2019t technically need a towel to do this.\u00a0 You can do this all on your own, and you can do it there.\u00a0 You put your feet on the towel.\u00a0 If you have a slippery surface, the towel will move, and this will tell where your pole is if you\u2019re keeping that V-shaped tension.\u00a0 You lift the toes up.\u00a0 The first thing you want to notice when you lift your toes up is this happening or this happening?\u00a0 Unevenness, right?\u00a0 Part of the problem that\u2019s happening with that big heel strike is we\u2019re losing a lot of flexibility in the ankles.\u00a0 This will start to bring that flexibility back.<\/p>\n
For m Achilles people, this can help because if you\u2019re very tight in the front here, your Achilles is taking a lot of pressure because it\u2019s not having the moving the ankle should have.\u00a0 So, you pick this up, and as you pick up, make sure you\u2019re not just pulling back with the toes and doing this or that.\u00a0 That\u2019s what a lot of people are going to want to do because they don\u2019t know how to flex the ankle.\u00a0 You want to deep flex the ankle.\u00a0 So, when you do that, you\u2019re going to feel the stretch through the shin.\u00a0 You want that stretch.\u00a0 That\u2019s also going to strengthen the ankle.<\/p>\n
You\u2019re then going to place the toes down, and you\u2019re going to pull the towel to you.\u00a0 Now, if I had a smooth surface, the towel would pull, and I\u2019m going to pull the towel towards me.\u00a0 When I pull, I want to make sure that I\u2019m pulling evenly.\u00a0 What you\u2019ll notice, and this is where you can do this test, if you\u2019re pulling like this, you\u2019re going to see the towel\u2019s coming uneven.\u00a0 When you pull, you\u2019re going to come straight.\u00a0 That\u2019s going to be your test, but otherwise, you can do this at the dinner table.\u00a0 You can do one foot at a time, pulling and reaching, keeping that evenness. You\u2019re still trying to keep that even balance as you do it, and then you reverse it.\u00a0 You tuck the toes under.\u00a0 You press out.\u00a0 Same things, tuck, and press out.\u00a0 You\u2019re just going both directions, and you just want to know that the towel\u2019s pulling evenly.\u00a0 That\u2019s the key.<\/p>\n
Next one we got here, again, that same kind of lift.\u00a0 We\u2019re not pulling back with the toes.\u00a0\u00a0 Same kind of lift.\u00a0 We\u2019re pulling up.\u00a0 We\u2019re pressing out, down, and we\u2019re pulling in.\u00a0 So, for those of you that are pronators, that are rolling in, this is good because what you\u2019re going to start to feel is the inside line here working.\u00a0 This helps strengthen the shin, helps strengthen the calves, and helps strengthen the foot.\u00a0 When we\u2019re talking about the foot, it\u2019s not just the foot that\u2019s the problem.<\/p>\n
All of these other structure have to be balanced out with the foot.\u00a0 If all you do is address the foot and not address the rest of the leg, again, we\u2019re still having those imbalances.\u00a0 So, you have to address more than just the foot.\u00a0 You do this the opposite way, as well.\u00a0 So, if you\u2019ve done this way, then the opposite way is you press out, lift up, pull in.\u00a0 This is for really working.\u00a0 You want your knees together.\u00a0 If you keep your knees together, it\u2019s a different feeling completely.\u00a0 You\u2019re going to feel that working in there.\u00a0 It\u2019s going to help your ankle.<\/p>\n
This is going to be a good ankle strengthener, and this is going to be good for building that flexibility in those areas.\u00a0\u00a0 You can feel it, and you might cramp.\u00a0 Your feet might cramp when you do some of this.\u00a0 Your feet are going what are you doing?\u00a0 I don\u2019t know how to work that.<\/i> What are you doing?\u00a0 I\u2019m freaking out.<\/i><\/p>\n
[54:46]<\/p>\n
You drag out, lift up, pull together, and down.\u00a0 Now, remember when you go to pick up, you want to make sure, you\u2019re not having the feet roll funky.\u00a0 You want them straight on as much as possible, and that\u2019s going make you feel it deeper in the ankle that way and deeper in the shin.\u00a0 You might even feel it all the way up to the leg. When we\u2019re talking about the feet, again, like I said, they\u2019re not isolated.\u00a0 They\u2019re part of a bigger structure.\u00a0 So, you are going to end up working more than just that.<\/p>\n
You also can just do points and flexes.\u00a0 You point the foot.\u00a0 You flex the foot.\u00a0 The key here, though, when you\u2019re pointing or flexing the foot, is to not do it with the toes.\u00a0 There\u2019s that toe thing again.\u00a0 A lot of us are just going to pull up the toes like this.\u00a0 All you\u2019re doing is overstretching the toes.\u00a0 You\u2019re not really using that ankle.\u00a0 What I like to think is as I press pull up, I really want to make sure I\u2019m deeply pressing through the ankle and reaching the heel out.\u00a0 Does that make sense?<\/p>\n
So, you really want that big movement.\u00a0 Then you can circle the ankle.\u00a0 When you circle the ankle, you want a full motion.\u00a0 You want to try to keep the leg because what most of you are going to do is I\u2019m moving it, I\u2019m moving it<\/i>.\u00a0 Keep the legs straight.\u00a0 Just move the ankle.\u00a0 Think about making the biggest circle with your biggest toe that you possibly can.\u00a0\u00a0 For my Achilles people, this is going to be good for balancing that out.\u00a0 So, big circles.<\/p>\n
Last one I\u2019m going to show you, standing footwork.\u00a0 Standing footwork, we stand up.\u00a0 The key here is to make sure that we\u2019re staying there balanced, all the stuff we\u2019ve talked about.\u00a0 This is like the cr\u00e8me de la cr\u00e8me here.\u00a0 We take everything we\u2019ve been talking about, and now we put it into an exercise.\u00a0 Full body.<\/p>\n
So, we\u2019re going to bend our knees, keeping our heels on the floor.\u00a0 As we bend down, we\u2019re trying to keep all that pressure even.\u00a0 This way, we\u2019re getting that deep bend in the ankle.\u00a0 You might be feeling your shins in these.\u00a0 You could feel calves.\u00a0 You could feel boobs.\u00a0 You\u2019re then going to keep this knee bent and pick our feet up.\u00a0 The key here, not rolling in or out of those feet. That\u2019s going to be the tricky part.\u00a0 You, then, stand up and lower down.\u00a0 So, this also going to improve your balance tremendously.<\/p>\n
So, as we do this, try to keep that balance.\u00a0 What I don\u2019t want to see from people is this thing, this jam in the ankles. You want to make sure as you pick up, you\u2019re keeping control and you\u2019re keeping balance with the bottom of our foot there.\u00a0\u00a0 Now, you reverse this as well.\u00a0 The reverse of this is we come all the way up.\u00a0 We bend our knees.\u00a0 We lower our heels, and we straighten up.\u00a0 So, you lift up.\u00a0 You bend.\u00a0 You lower, and you straighten up.<\/p>\n
So, this is another exercise.\u00a0 This is the Mac Daddy of those exercises.\u00a0 It really can work the feet.\u00a0 You really want to keep all of the things you\u2019re talking about, keeping the balance, keeping all of that.\u00a0 You can come up here and take a card.\u00a0 I have a YouTube channel and have these exercises on them.\u00a0 So, you\u2019ve got them video.\u00a0 You don\u2019t have to worry about writing them all down.<\/p>\n
One other quick thing you can do, this is a simple one, is you can pick your toes up and place one toe down at a time.\u00a0 This is learning control of the feet.\u00a0 What this does is this helps you get control of those toes.\u00a0 For those people who have those toes coming in or hammer toes, this is going to you start working those back out.\u00a0 You do it baby toe first and then down, and then try reverse it. You\u2019re going to see mine doesn\u2019t reverse very well.\u00a0 They don\u2019t, but it\u2019s the thought pattern and training those and getting the bottoms of the feet to start working and getting that dexterity back into the feet.\u00a0 They\u2019re almost like hands.<\/p>\n
Really building this dexterity, what you\u2019re going to find is you\u2019re doing these exercises, your body will start to become more natural with the feet.\u00a0 Your shoes are going to get small.\u00a0 You\u2019re going to have to buy new shoes.\u00a0 So, sorry about that, but as you start getting the feet back to the natural place, they\u2019re going to widen out.\u00a0 The bones are going to come a little more spread out to where they\u2019re supposed to be and more natural.\u00a0 You\u2019re going to have to buy new shoes, a little bit of wider shoe.<\/p>\n
[59:23]<\/p>\n
I didn\u2019t think I could get wider either, and it happened.\u00a0 So, it does happen.\u00a0 On these exercise, don\u2019t kill yourself on them.\u00a0 Simplify. Simplify. Simplify your life.\u00a0 Five minutes, 10 minutes a day.\u00a0 That\u2019s it.\u00a0 Pick one or two exercises.\u00a0 Start off for about two weeks doing them every day, 5 to 10 minutes in your day.\u00a0 That\u2019s it, practicing your standing and your walking.<\/p>\n
After those two weeks, if you\u2019re starting to feel a little bit stronger in the feet.\u00a0 You\u2019re starting to ease some of that pain, move to one time during the day for the next couple of weeks, and then after that, every other day.\u00a0 Work them when you need them.\u00a0 It can happen that fast.\u00a0 Don\u2019t feel like you can jump real quick, but it can happen that fast if you\u2019re diligent about it and not overworking it.<\/p>\n
Simplify. Easy. Simplify.<\/p>\n
Those are the best exercises I can tell you.\u00a0 They will start to make a difference.\u00a0 You\u2019re standing, becoming aware, taking these different tips, and bringing them into your daily life.\u00a0 Make it a part of your life.\u00a0 If your body feels like it needs to do some points and flexes, do that.\u00a0 Don\u2019t get so diligent like I have to do this exercise every day<\/i>.<\/p>\n
Listen to your body.\u00a0 Your body\u2019s going to tell you whether it wants this one or points and flexes.\u00a0 Just start doing those natural things.\u00a0 That\u2019s like what cats do.\u00a0 They wake up.\u00a0 They stretch and they do these things.<\/p>\n
Start listening to your body.\u00a0 Your feet will tell you that as you start doing this.<\/p>\n
Simplify.\u00a0 Make it a part of your life.<\/p>\n
Any questions?\u00a0 Anything that wasn\u2019t clear?\u00a0 Anything of that sort I can answer for you.\u00a0 I do have, as I said, business cards up here.\u00a0 A couple of them cut out as I didn\u2019t bring enough business cards.\u00a0 Okay.\u00a0 One of these ones?\u00a0 There\u2019s a YouTube channel.\u00a0 It\u2019s called Pilates<\/i>.\u00a0 My YouTube channel\u2019s Mindful Movement<\/i>.\u00a0 It\u2019s under Pilates Foot Exercises. <\/i>\u00a0There\u2019s also one that says More Pilates Foot Exercises.\u00a0 <\/i>There\u2019s three different ones out there.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sometimes, we overdo things, right?\u00a0 Little bit, little pieces.\u00a0 The stuff I\u2019m telling you to do, literally five minutes in a day.\u00a0 I might tell you to do it two times a day.\u00a0 Ten minutes of your day.\u00a0 That\u2019s all I want.\u00a0 I don\u2019t want you doing any more than that because you\u2019re going to […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-170","post","type-post","status-publish","format-standard","hentry","category-detox-foot-patches"],"_links":{"self":[{"href":"http:\/\/footpatches.com\/detox\/wp-json\/wp\/v2\/posts\/170","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/footpatches.com\/detox\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/footpatches.com\/detox\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/footpatches.com\/detox\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/footpatches.com\/detox\/wp-json\/wp\/v2\/comments?post=170"}],"version-history":[{"count":0,"href":"http:\/\/footpatches.com\/detox\/wp-json\/wp\/v2\/posts\/170\/revisions"}],"wp:attachment":[{"href":"http:\/\/footpatches.com\/detox\/wp-json\/wp\/v2\/media?parent=170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/footpatches.com\/detox\/wp-json\/wp\/v2\/categories?post=170"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/footpatches.com\/detox\/wp-json\/wp\/v2\/tags?post=170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}