Foot fitness & barefoot conditioning

For the complete article about healthy feet and barefoot conditioning, see my holistic health site.

For years I had chronic ankle and arch (plantar) pain that limited my enjoyment of hiking and other activities. In 2005 I started taking Nia classes, and within the first 3 weeks the pain in my ankle was greatly relieved and my foot felt more relaxed than it had in years. I continue to learn about foot care, and in addition to Nia, I've found these things to be helpful: a daily foot-massage, trigger-point therapy, and foot soaks. See below for recommendations.

For those with plantar fasciitis, weak ankles, etc. Nia will help increase the strength and flexibility of your feet and the stability of your lower extremity joints. It's gentle on the joints (non-impact), and will teach you to heal yourself through the sensation of pleasure. Nia is usually done barefoot, but if you need or prefer, you can wear a flexible-soled shoe with orthotics, or arch support bands. Comfort is the key.

Recommendations:

Give yourself an Ayurvedic foot massage (pad-abhyanga) in just a few minutes a day. Ayurveda is a Sanskrit word meaning 'science of life,' and is the most ancient system of natural health care (from the same tradition as yoga). See www.MAPI.com for the Rejuvenation massage oil for feet and legs - wonderful stuff!

See the Trigger Point Therapy Workbook, a guide to self-care pain management, for many common conditions including plantar fasciitis. Based on medical research, this book has helped me, my family, and friends relieve pain in the hips, knees, shoulder, back, and foot problems including gout!

Contrast hydrotherapy foot soak, alternating HOT then ICE COLD several times, for 5-10 minutes. End with the hot soak.

A great aromatherapy foot soak called Savoir is available at Nest Organics on Lexington Ave. in Asheville.

Acupuncture and reflexology can also be very helpful.

Stretch your calves, flex your feet, spread your toes, and roll your ankles before you get out of bed. This is especially helpful for plantar fasciitis. Do this frequently during the day.

Try a Prostretch calf stretcher to prevent and treat plantar fasciitis, shin splints, knee pain, etc.

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Recommended Reading

Here are some great books (available on Amazon or can be ordered by your local bookstore):

• The Nia Technique - The High Powered, Energizing Workout that Gives You a New Body and a New Life, by Debbie Rosas and Carlos Rosas. A fascinating read, with beautiful, illustrative photos and detailed guide to the movements of Nia and their specific benefits. See www.NiaNow.com
  

• Ageless Woman - Natural Health & Beauty After Forty, by Dr. Nancy Lonsdorf. Menopause reveals imbalances in your system that may have been building up for years. This book provides a simple guide for understanding menopause, and easy steps for creating balance in your mind, body and emotions. Read this book BEFORE and after menopause! Read before considering any hormone treatments or other "natural" approaches to menopause symptoms. See www.drnancylonsdorf.com for articles, tips, etc.
  

• Heaven's Banquet - Vegetarian Cooking for Lifelong Health the Ayurveda Way, by Miriam Kasan Hospodar. Excellent recipes, fun to read, and a great introduction to Ayurveda. (Also includes ayurvedic recommendations for non-vegetarians.) Her colorful website, www.miriamhospodar.com, features Miriam's art, writing, and cooking.
  

• Trigger Point Therapy Workbook, Your Self-Treatment Guide for Pain Relief, Second Edition, by Clair Davies NCTMB. For examples of these effective self-treatment techniques, see www.triggerpointbook.com
  

• Total Heart Health, by Richard Schneider, MD FACC. How to prevent and reverse heart disease and its risk factors — stress, high blood pressure, cholesterol, overweight, smoking — naturally and without harmful side effects. See www.totalhearthealth.info

• The Science of Being and Art of Living, by Maharishi Mahesh Yogi, founder of the Transcendental Meditation program. In this classic book, first published in 1963 and read by millions of people, Maharishi unfolds his vision for “a new humanity, developed in all life’s values — physical, mental, material, spiritual.” Available from www.MUMPress.com
• For more about Transcendental Meditation,visit these links:
• www.TM.org
• www.askthedoctors.com
• www.meditationasheville.org
  
  

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