Fitness For Your Feet

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Fitness For Your Feet

http://www.medicalnewstoday.com/medicalnews.php?newsid=40285

The limousines are in the garage, the red carpets are rolled up - and

your feet are suffering the stiletto sting.

Now that awards season has drawn to a close in Los Angeles, there are

a number of glamorous gams in town suffering a painful let-down after

dancing `til dawn in strappy Jimmy Choos or Christian Louboutins.

Fortunately, says Dr. Charlton, assistant professor of

orthopaedics at the Keck School of Medicine of USC, there are a few

ways to help your feet… and make them stronger for the next run down

the red carpet. In fact, these exercises can help anyone addicted to

high heels - plus the weekend athlete and those whose feet tire

easily.

The first is called eccentric contractions - which stretches and

strengthens that all-important Achilles tendon, that long tendon

under the foot that connects your calf muscles to your heel

bone. " This exercise is doing two things at once - lengthening the

muscle while contracting it, " says Charlton, who has worked with

dancers from the American Ballet Theater on preventing foot and ankle

injuries. " That helps to gently stretch the part of the foot that is

most stressed in high heels. "

Rise up on the tips of the toes with both feet while placing your

hands on a wall for balance. Once you are all the way up, lower

yourself back down with the bad foot only.

The second exercise is toe crunches. Just as stomach crunches

strengthen and define the abdominal muscles, toe crunches " help

strengthen and define many of the muscles on the bottom of the foot,

the ones that support the foot in a high heel shoe, " he says. " I'm a

big fan of toe crunches, because they help with so many foot

problems, including fallen arches. "

Place a pillowcase on the floor. Put your foot at the end closest to

you, then " pull " the pillowcase toward you by curling your toes.

Unflex your toes, and repeat. Slowly draw the entire pillow case

toward you, using only your toe " crunches. "

If foot pain does not go away, says Charlton, definitely consult a

physician. But much of the time, " the proper exercise can help a

great deal. "

University of Southern California

1975 Zonal Ave

Los Angeles, CA 90033

http://www.usc.edu