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ELIMINATE YOUR PLANTAR FASCIITIS AND ACHILLES TENDINOPATHY WITHOUT DOCTORS, DRUGS, OR PHYSICAL THERAPISTS!
I sometimes feel like the foot pain statistics would rival that of the back pain statistics except for one thing. Foot pain can be largely ignored, and only becomes a problem when it no longer can’t. When I owned my gym we would “treat” our “feet” to what I called walking Wednesday. Before the start of every class I would have my members take their shoes off and roll their feet on a lacrosse ball or if you were slightly more daring – a barbell. After we rolled all that pain away, I would have them walk barefoot inside for 6 minutes focusing on keeping their toes pointed straight ahead. Lastly for the brave, we would jump rope for another 6 minutes barefoot. My new members could never believe how sore their calves & feet would get after that measly little 20 minute experience.
I did that as a testament to our feet being the most abused foundation of any mechanical structure on the planet. Women are the worst at this – wearing heels 24/7, or struggling through a 5 minute dance with their Jimmy Choo’s on at their friend’s wedding. Our feet take us everywhere we want to go, but I ask, “What do you do for your feet? We wear terrible shoes, never let our feet touch the Earth, and stand or sit in very awkward positions. As a result:
- Right around 10% of people will suffer from plantar fasciitis in their lifetime.
- Plantar fasciitis accounts for between 11-15% of all adult foot symptoms requiring the care of a medical professional.
- The annual cost of treatments for plantar fasciitis is estimated to be between $192 and $376 million dollars.
- Obesity is a factor in 70% of plantar fasciitis cases.
- The Centers for Disease Control and Prevention’s National Center for Health Statistics have found that plantar fasciitis accounts for an average of one million patient visits per year.
- The cost of plantar fasciitis surgery can reach $10,000 or more.
- In one study reported by the Huffington post, researchers found that 27% of cases of plantar fasciitis had been misdiagnosed.
Once again in my opinion, heel pain, and plantar fasciitis are a symptom of your posterior chain tissue running out of room to extend, and is not a problem.
Do any of these statements sound like you?
“My first ten steps in the morning are killing me!”
“I’ve had to stop all of my activity because of my foot/heel pain, and now I’ve gained 20 pounds and I’m miserable.”
“I can be as active as I want, but an hour after I’m crawling around the house in pain looking for pain killers.”
“There’s pain in my foot/heel first thing in the morning, then it gets better throughout the day, then hurts again at night.”
“I have a hard time walking throughout the day due to the pain in my feet!”
“My Achilles tendon feels like it’s going to snap off at any moment.”
“My feet are in so much pain, I have a hard time concentrating.”
If you have been shaking your head to the affirmative, you have come to the right place. In this book I present remarkable stories of how I helped people just like you rid themselves of their crippling pain essentially becoming their own best therapist.
Imagine what you would do, how you would move, and how happy your day would be getting rid of your foot pain.
In this book you will learn:
- Why you don’t have foot pain and where it is really coming from.
- How to treat eliminate your ankle pain in as little as five minutes by knowing what muscles to release.
- Why your Achilles tendon hurts, and where to look to alleviate the pressure it is under so you can return to running or any other activity you enjoy.
- Why icing your ankle/foot is not helping, and what to do to get real pain results.
- Whether orthotics are for you, or you are better off saving $800.
- The best footwear to run in, and the best way to start barefoot running.
- How to “train” your feet to never get injured again.
And so much more!
You were born to move and live a pain free lifestyle. If modern medicine isn’t working for you this book may be your answer.
Derek was both excited and nervous at the same time. He was a college football player who had a third round draft card for the NFL and this was his senior season. He just got word that scouts from the Chicago Bears were coming down on Thursday to watch him practice, but the problem was that he just sprained his ankle, and it was Wednesday! Since missing practice was not an option we had an emergency session to help undo the damage.
After hobbling into my place we immediately started working on the command center of the ankle – his peroneals. Following that we drained the inflammation back into his calf, and then rebooted his fascia’s proprioceptive abilities with some band work. After three hours of this work Derek was running sprints at about 80% speed up and down my hallway. He couldn’t believe it, but these are the type of results you can achieve when you understand how the foot and ankle actually work!
Before we can eliminate our pain, we must first understand our pain. Where we went wrong is just as important as what we have to do to make it right. As with footwear, the same can be said of food, relationships, and social media; the more we evolve, the further we get from our evolutionary roots.
While I realize we can’t walk around barefoot everywhere like Cro magnon man the benefits and importance of spending as much time barefoot as you can rival few other things from a health and wellness perspective. Being barefoot is not just about developing or having healthy feet as the health benefits from being barefoot can reach every cell in your body, which you will soon see. But before we get to that we need to start with the foundation like Ida Rolf said.
In my opinion Leonardo da Vinci had a foot fetish. While there’s nothing wrong with that if he was paying such an incredible amount of attention to the foot (And he seemed to be a pretty smart guy) then I think we should too.
“The human foot is a masterpiece of engineering and a work of art.” ~Leonardo da Vinci
The foot is such a small part of our body, yet it is extremely vital to our humanity. With 26 bones, 33 joints, 3 (Yes 3) arches, and over 100 ligaments, tendons and muscles its design is intricate to say the least. It supports the load of our entire body, and is our main point of contact with the ground. If that isn’t impressive enough imagine what the foot has to report back to the brain when we load the body say like in a sports such as powerlifting.
At the 2016 Pro American competition, which was taking place at the Arnold Schwarzenegger Sports Festival, Blaine Sumner broke the IPF (International Powerlifting Federation) squat record with a lift of 500kgs, or 1102 lbs. Yes, not just 1000lbs. – well over 1000 lbs. While you may be looking at that as a total body feat of strength, I’m looking at it from the perspective of the feet because that is where the tension, balance, and coordination to complete such a lift originated from. If you would like to watch his 3 attempts, please go here: https://youtu.be/HySuuGdHyAQ?t=1m.
Now, I am not a powerlifter, nor am I a powerlifting fan, but what most people love to immediately point out is the fact that powerlifters love to use a lot of supportive gear. Supportive gear or not, there is a lot of training and a lot of mental preparation that goes into squatting even 600lbs. let alone over 1000. To me, even just supporting 1000 pounds on a bar on your back is amazing, let alone sitting down with it, and standing back up.
To support a weight of that magnitude, the foundation (Blaine’s foot) need to be functioning optimally because the quality of his point of contact with the floor will reverberate through his entire body from the ground up. The rest of his body adjusts accordingly from the reverberation/vibration/frequency – whatever you want to call it. Simply put, as your foot hits the ground when walking, running, or breaking world squat records, you can either send a shockwave to the rest of your body, or a nice light sensation depending on how healthy your feet and ankles are.
Before we get to the rest of the book, let’s do a little time travelling. When was the last time you paid attention to your foot as it struck the ground while walking? How about while running? How about just getting out of bed? Because the fact of the matter is that the rest of your body arranges (Think molds or shapes) itself from the strength (Or lack thereof) of your feet. Collapsed arches will orient the knees, and hips differently during movement than a nice supported arch will. Pain in the right foot will diminish the recruitment pattern in the right leg, hip, and left lower back, and it will enhance the recruitment of muscle fibers in the left leg, and right side lower back. This is what we call compensation, and when the brain is forced into a compensation pattern we get pain.
Oddly enough walking is the hardest thing for the brain and the body to do because it is forced to use both Hemisphere’s at the same time. This is how and why we slow down when we age. Not only does our brain function a little slower, but it takes more energy that we no longer have. How many seniors do you think are taking care of their feet and their myofascial system into their late 80’s? My educated guess would be zero.
An article by Dale G. Alexander, PhD called Muscle Energy Technique: An Evaluation and Treatment Model for Somatic Dysfunction states it has been estimated that restriction of one major joint in the lower extremity can increase the energy expenditure of normal walking by as much as 40% and, if two major joints are restricted in the same extremity by as much as 300%. That’s a three-fold increase in the amount of energy required just to walk! We are not talking about squatting 1000lbs. or running marathon. We are talking about a simple trip to the mailbox. Are you absorbing how important I am going to teach you it is to have properly functioning feet?
When we look at the foot we can see three important areas.
- The forefoot – This is the part of the foot that includes the toes, and what some trainers may refer to as the “ball” of your foot. What people totally neglect to acknowledge is that this is also the widest part of your foot. Now from a running perspective, would you rather land on the wider – more stable portion of your foot – or a skinny, bony heel? And you wonder why your feet hurt! But we will get to that later.
- The midfoot – This part of your foot contains the least amount of real estate, but it is all gold, and what most people recognize and talk about – your arch.As I mentioned earlier, you do not just have one arch you actually have three.
Contrary to popular belief the arch of the foot is a non-weight bearing surface, and is comparable to a leaf spring in a car. You don’t see any struts, posts, or structures holding up that leaf spring do you? This is it’s normal shape. When an arch collapses the muscles that give it it’s shape get lazy, and stop responding to their only job, which is to support! This is also why “Arch support,” “Motion control,” or “Pronation control” in shoes is complete hogwash. As you will see the flatter the shoe the better your foot function will be, and the better the rest of your muscles and joints will work. If you are really confused right now, think of it this way; what architect that lived in ancient Roman times in their right mind would put a support in the middle of his Roman arch? No one, because that is the strongest point!
- The Rear foot – Composed of the calcaneus, this guy is a bit of a lone ranger and is really only a bridge for the Achilles, and the forefoot to connect; yet about 99% of recreational runners use it as a landing pad for a space shuttle. Why do I say that? Because this is another great example for how far we have gotten away from our roots of being mobile creatures. All of these soft cushy-heeled shoes on the market today show advertisements of happy, smiling people running with a heel strike (With your foot landing, the heel lands first then the mid foot, and then the forefoot). Why?Because that is where their patented super special gel, air, shock absorber, or time transporter is located. These companies need you to think landing on your heel while running is kosher, but I can assure you it is not. Case in point – take that cushy shoe off and go running on your heels even 400 meters on pavement like my Hawaiian girl and you will be forced to stop after about 10 step due to the excruciating pain. Run on your forefoot and you will tell a different story!