..cause we're going out tonight". Oh the words of that old song have been a blessing and a curse to many. High heels are quite fashionable and look so nice on so many. However, just like guns, they should be used with caution. High heels are responsbible for all types of foot and calf problems. A friend of mine was telling me about a woman that she knew that wore heels her entire working career and now can't wear any shoe that doesn't have a heel because her achilles tendon and calves have shortened so much.
When you are in a pair of heels, it's just like casting your foot for however many hours that you wear them. I have seen many feet that look just like a pair of high heeled shoes. I mean exactly like the last (shape of shoe). The clients achilles and calves have shortened thus causing the muscles in the foot to shorten causing the bones in the foot to have to move around. In the end, they just might create a bunion that will need surgery. You don't want that surgery. I have seen it sucessful (leaving the large toe with no flexibility) and I've seen it where the client was back in the same shape in 6 months.
So what should high heel wearers do to avoid this situation. It's simple. Stretch your calves and feet everyday. Do it two times a day if necessary. It is a simple as sitting on the couch and watching TV and just pull your toes back toward you to the point of slight discomfort, hold two seconds and repeat. Do the same thing pushing them forward. To stretch your calves, go to the stairs, step up and put one foot back where it is halfway off the step. Bend the opposite leg and stretch the calf of the heel that's halfway off the step. Repeat 15 to 20 times and do the other leg. This can even reverse already bad situations but is a great preventative measure. This is a great stretch to help plantar fasciitis and hammer toes.
Stay well and stretch.
Tuesday, January 9, 2007
Tuesday, December 26, 2006
To Stretch or not to Stretch
I hear all the time " I don't have time to stretch". Well, we make time for the things that we WANT to do. If only, we were as smart as our animals. Have you ever noticed how they wake from deep slumber and stretch before they get moving. Fortunately for them they just need a little stretching in their routine.
Us humans can get by with as little as 15 minutes per day. We can stretch while watching TV, working, but most importantly after exercise. While we are working out, we are tightening up our muscles. If we continue this, we are setting ourselves up for injury. Does regular stretching eliminate the chance of injury? No, but it greatly reduces the chance. It's just like doing maintenance on our vehicle. If we do regular maintenance on our bodies, we'll get a lot more mileage from them and better quality miles.
There is some new thought on stretching. We were told to hold a stretch for 30 to 60 seconds in the past. Gosh, in yoga, they hold poses for as much as 2 or 3 minutes. Well that's great if the muscle that you are stretching is healthy and accustomed to that activity. Unfortunately, most of us aren't. The new thought process and what has been getting excellent results is Active Isolated Stretching. It was developed by Aaron Mattes a Registered Kiniseologist and Massage Therapist. He has taught this work to thousands around the world including Jim and Phil Wharton. The Wharton's are famous among the athletic community for developing and maintaining many world class athletes.
This new thought processs calls for us to hold a stretch for no more than 2 seconds and do from 10 to 20 repititions. Each muscle has a "myotatic reflex" that shuts down the muscle preventing any benefit from the stretch when held longer that 2 seconds. This reflex senses danger to the muscle especially if it is already compromised. This work can be done alone or with an assistant.
I recommend buying Aaron Mattes book, Active Isolated Stretching with Aaron Mattes or The Wharton Stretch Book. The latter is like the Cliff notes for the former. They are both really good if you use the information that you obtain from them. I have helped a lot my clients using this information.
Us humans can get by with as little as 15 minutes per day. We can stretch while watching TV, working, but most importantly after exercise. While we are working out, we are tightening up our muscles. If we continue this, we are setting ourselves up for injury. Does regular stretching eliminate the chance of injury? No, but it greatly reduces the chance. It's just like doing maintenance on our vehicle. If we do regular maintenance on our bodies, we'll get a lot more mileage from them and better quality miles.
There is some new thought on stretching. We were told to hold a stretch for 30 to 60 seconds in the past. Gosh, in yoga, they hold poses for as much as 2 or 3 minutes. Well that's great if the muscle that you are stretching is healthy and accustomed to that activity. Unfortunately, most of us aren't. The new thought process and what has been getting excellent results is Active Isolated Stretching. It was developed by Aaron Mattes a Registered Kiniseologist and Massage Therapist. He has taught this work to thousands around the world including Jim and Phil Wharton. The Wharton's are famous among the athletic community for developing and maintaining many world class athletes.
This new thought processs calls for us to hold a stretch for no more than 2 seconds and do from 10 to 20 repititions. Each muscle has a "myotatic reflex" that shuts down the muscle preventing any benefit from the stretch when held longer that 2 seconds. This reflex senses danger to the muscle especially if it is already compromised. This work can be done alone or with an assistant.
I recommend buying Aaron Mattes book, Active Isolated Stretching with Aaron Mattes or The Wharton Stretch Book. The latter is like the Cliff notes for the former. They are both really good if you use the information that you obtain from them. I have helped a lot my clients using this information.
Tuesday, December 19, 2006
Belle Forest Massage
Belle Forest Massage is in Nashville, Tn. We've been open for eight months providing therapeutic massage to young and old. There are four massage therapists in the office. We have experience in Swedish massage, Craniosacral Therapy, Lymphatic Drainage, and Jin Shin Do. We can help you if you want a deep massage or if you just want to relax.
We are located at 157 Belle Forest Circle in Bellevue. Our phone number is 335-3798. We work by appointment onlly so call first.
We are located at 157 Belle Forest Circle in Bellevue. Our phone number is 335-3798. We work by appointment onlly so call first.
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