Have you ever noticed your state of mind being embodied in yourself? If you're go, go, go the head hunches forward, you begin to "look ahead" to your next thing to do. If you're dreading something your pace slows and you're catching yourself dawdling from task to task.
The more I work on the amazing body the more I'm captivated by what the mind is saying as translated in stance and posture. While the whole body takes on specific expressions, it is the feet that I have taken particular interest in lately.
I believe the feet are the platform to your life, the foundation of your physical essence, an indication on how someone is moving through their life.. I have asked many a client to walk for me and often times take note in the feet if I notice certain expressions in other key areas of the body. When assessing this I look to the interactive dance- the interpretation the body expresses on a whole in relation to the feet and use it as the guiding force to form my hypothesis on what life changes can be made to enhance someone's well-being.
FLAT FEET
State of Mind: Ungrounded, fluid movements, go-go, figidty (can't sit still to save their life), "open book," no roots
State of Mind: Ungrounded, fluid movements, go-go, figidty (can't sit still to save their life), "open book," no roots
Correlating Dysfunction: Weak medial leg muscles, hypertonic lateral leg muscles, hypertonic posterior leg muscles, weak ankles, prone to Achilles injuries, "duck walking," popping and creaks in the knee, hypertonic hip flexers, anterior tilt of pelvis, sway back, weak and stretched psoas, hypertonic QL, weight gathering above hips, hypertonic lateral thoracic body (teres, serratus, obliques) hypertonic pects, weak rhomboids, TP ridden levators, hypertonic traps, limited ROM in neck muscles (usually from stationary position of jaw jutting forward and neck creasing back at C1 and C2), clenching and grinding of teeth, migraine headaches, tension headaches, overexaggerated curve in cervical spine.
How to Correct:
1. Strengthen anterior and medial leg muscles
2. Stretch lateral and posterior leg muscles
3. Point feet slightly inward when walking
4. Walk with weight shifted slightly to heels and as though you had an arch (off the medial aspect of your foot like there is a bubble there)
5. Roll out tight lateral leg muscles
6. Roll out hip flexers (I give away balls for this, ask me next time your in for one)
7. Strengthen Psoas
8. Correct posture from the spine as a whole body- don't correct in segments (ie: pulling your shoulders back, correct by shifting all weight to posterior)
9. Roll out your arches
10. Find practices that ground you- yoga, tai chi, creating a "home," walk barefoot outside, get a pet to take care of, commit to a long-term project
1. Strengthen anterior and medial leg muscles
2. Stretch lateral and posterior leg muscles
3. Point feet slightly inward when walking
4. Walk with weight shifted slightly to heels and as though you had an arch (off the medial aspect of your foot like there is a bubble there)
5. Roll out tight lateral leg muscles
6. Roll out hip flexers (I give away balls for this, ask me next time your in for one)
7. Strengthen Psoas
8. Correct posture from the spine as a whole body- don't correct in segments (ie: pulling your shoulders back, correct by shifting all weight to posterior)
9. Roll out your arches
10. Find practices that ground you- yoga, tai chi, creating a "home," walk barefoot outside, get a pet to take care of, commit to a long-term project
HIGH ARCHES
State of mind: Over controlled, withholding emotions, passive aggressive behavior, collecting or hoarding, walking on eggshells
Correlating Dysfunction: hypertonic medial muscles, pigeon toed, weak lateral muscles, hypertonic posterior leg muscles, pain above knee, shin splints, Charlie horses on arch, stiff legs, restless leg syndrome, hypertonic psoas, posterior tilt of pelvis, weight gathers on glutes, sciatic pain, elevated shoulders, limited ROM in neck, "football stance," shrinking spine (constant state of shrug), widespread pain from over-exerted muscles, clenching jaw
How to Correct:
1. Walk with full contact in step, being thorough from toe to heel in contact with the ground, slow your feet down.
2. Point your toes slightly out
3. Stretch medial, posterior and anterior leg
4. Strengthen lateral leg
5. Massage feet on regular basis
6. Work on hip openers like camel
7. Stretch the psoas
8. Focus on relaxing the shoulders
9. Bring head aligned with spine
10. Work on expressing feelings in an intentional way
11. Meditate multiple times throughout the day
12. Let go of control- start with small steps- how the toilet paper is put on the spindle, what you're going to make for dinner in two weeks
13. Clear your home from unnecessary clutter- do I need it? Will I use it? Does it have sentimental value?
**with items of sentiment think of what they evoke- I recently parted ways with a trinket that I had for years, but realized the person who gave it to me gave it to me because they broke something of mine and I no longer speak to that person- the sentiment was negative and cluttering up positive space.
1. Walk with full contact in step, being thorough from toe to heel in contact with the ground, slow your feet down.
2. Point your toes slightly out
3. Stretch medial, posterior and anterior leg
4. Strengthen lateral leg
5. Massage feet on regular basis
6. Work on hip openers like camel
7. Stretch the psoas
8. Focus on relaxing the shoulders
9. Bring head aligned with spine
10. Work on expressing feelings in an intentional way
11. Meditate multiple times throughout the day
12. Let go of control- start with small steps- how the toilet paper is put on the spindle, what you're going to make for dinner in two weeks
13. Clear your home from unnecessary clutter- do I need it? Will I use it? Does it have sentimental value?
**with items of sentiment think of what they evoke- I recently parted ways with a trinket that I had for years, but realized the person who gave it to me gave it to me because they broke something of mine and I no longer speak to that person- the sentiment was negative and cluttering up positive space.
CLUTCHED TOES
State of Mind: uneasy, restless, fearful, anxious, withholding
Correlating Dysfunction: Hammer toes, pain in balls of feet, weight shift to balls of feet, unstable, locked knees, hypertonic lateral leg muscles, hypertonic posterior leg muscles, weight gathers above knees, hypertonic glutes, pain in low back, anterior tilt of pelvis, weak pubic muscles, hypertonic back muscles, burning in shoulders, head up posture, jaw shifted posterior, headaches focused from base of jaw through back of mid back
How to Correct:
1. Wear shoes that allow toes to stretch open- no more heels
2. Stretch toes open on regular basis, walk with toes off the ground
3. Roll out balls of feet
4. Shift weight to heels
5. Stretch posterior muscles
6. Soften knees
7. Strengthen abdominal muscles
8. Strengthen pect muscles
9. Position head above spine, stretch neck down
10. Meditation for anxiety
11. Write down all of your fears everyday- the simple act of awareness can make them less important
12. Breath work
13. Incorporate objects that comfort you in your environment
2. Stretch toes open on regular basis, walk with toes off the ground
3. Roll out balls of feet
4. Shift weight to heels
5. Stretch posterior muscles
6. Soften knees
7. Strengthen abdominal muscles
8. Strengthen pect muscles
9. Position head above spine, stretch neck down
10. Meditation for anxiety
11. Write down all of your fears everyday- the simple act of awareness can make them less important
12. Breath work
13. Incorporate objects that comfort you in your environment
TIP TOES
State of Mind: Light, in the clouds, go-go, looking forward, stuck in the future, daydreaming, creativity
Correlating Dysfunction: Weak anterior leg muscles, hypertonic posterior leg muscles, plantar fasciitis, Charlie horses in calves, stiff calves, pain above knees, weak ankles, imbalance, weight shift to front of body, weak hip flexers, over extended shoulders, head up posture, weight gathers upper back, hypertonic occipital muscles, headaches prone to sides of neck, jaw and head, pain on top of head
How to Correct:
1. Lift toes when walking
2. Strengthen anterior leg muscles
3. Stretch posterior leg muscles
4. Shift weight to heels
5. Focus on consciously relaxing posterior muscles
1. Lift toes when walking
2. Strengthen anterior leg muscles
3. Stretch posterior leg muscles
4. Shift weight to heels
5. Focus on consciously relaxing posterior muscles
6. Forward bends
7. Strengthen core muscles
8. Bring head to above neck
9. Work on grounding activities
10. Center yourself in the present, focus on here not the future
The first important step in...steps, is bringing awareness to your movement. Hopefully something caught your attention and helps as you progress through your life. When you bring your attention to a behavior it becomes immensely easier to follow the path of correcting. Be patient and kind to yourself as you learn more.
Yours in touch,
Lizzie Johnson, LMT
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