In recent years, I've begun teaching more and more about foot health and the problems of most shoes we wear. One of the most common topics of concern is arch support. Whether it's flat feet, high arches, plantar fasciitis, or some other foot malady, "good arch support" seems to be the answer. But what if it's not?
Don't get me wrong, arch supports may be absolutely necessary in your world right now, but they most likely aren't necessary for the long term.
[Note from The Management: I am NOT advocating throwing away your supportive shoes and custom orthotics. Read on for my complete thoughts on the matter.]
If you break your foot, you will likely have it put in a cast. The cast is there to keep your foot immobilized while the bones heal. When your foot has healed and the cast is removed, your foot will be weak, the muscles atrophied, the joints stiff. Do you therefore put your foot back in a cast because it's weak and stiff? Of course not. You start physical therapy and work to restore mobility and strength to your foot.
Plantar fasciitis, collapsed arches, high arches and the like are certainly not a broken foot, but they can cause considerable pain and they most certainly are accompanied by weak muscles and tight joints. (Just a reminder, there are 33 joints in each foot. THIRTY-THREE! And they need to function fro your feet to be healthy.) Your orthopedist may well recommend "good," stiff, supportive shoes while you are in acute pain. You may be given arch supports to put in your current shoes. Either way, you are putting your foot in a cast. Arch support may not look like the cast you have for a broken foot, but it does the same thing. It splints your foot so the joints and muscles can't move fully while the inflammation goes down and the pain lessens. But once the pain has receded, do you really need to use them for the rest of your life? That is the common answer most orthopedists give: wear these forever; never go barefoot again; never buy shoes without good, solid arch support.
Why do we readily work to regain strength and mobility after wearing a plaster cast or boot, but we don't even consider physical therapy after wearing orthotics or stiff shoes?
(I don't have an answer to that question. I'd love to discuss it with some orthopedists some time.)
Having worked with numerous students and clients over the years, I have watched as feet become stronger doing simple restorative work on a daily basis. I do NOT tell those students to get rid of their arch supports (supportive shoes or orthotics). What happens instead is that over many months of foot restorative work, my students start to notice that the stiff shoes, the external support starts to interfere with the function of the feet. They start to wear the orthotics less or rediscover shoes with less support.
This does not happen quickly.
Let me repeat that: THIS DOES NOT HAPPEN QUICKLY.
I used to wear Converse a lot in my 20s. In my 30s, I started buying "good supportive shoes" and wearing them more often. I gradually found I couldn't wear the Converse anymore without my feet hurting. I thought this was a natural part of aging, needing better support in my shoes. But it was actually the stiff, supportive shoes that were causing the problem. As my feet no longer had to work to support themselves, they stopped being able to.
Two years ago, shortly before I turned 50, I started doing truly restorative work for my feet, their joints, muscles, arches. After about six months, I was back in Converse and could walk several miles in them with no problem. Six months of daily work on feet that weren't in any kind of daily pain, though I did have the occasional bout of plantar fasciitis. Six months for feet that are not in shoes when I teach or when I'm at home. Six months from a pretty strong starting point. Six. Months.
If your starting point is always wearing shoes, always wearing orthotics, already in pain, think well beyond six months. You are looking at a year or more, at a MINIMUM. Wear the orthotics. Wear the shoes you have. But if you really want healthier feet, you need to work to make them stronger and more mobile. You need to do the work BEFORE you change the external support, and for as long as you intend to have healthy feet.
I did a whole series of videos about a year ago called Sit Less Move More Foot Week. (I've linked to the first video in the series. There are four in total.) They are a good resource for general restorative work you can do for your feet. They are also a good source of info about shoes and some of the problems with what we think of as good shoes. If you're truly serious about your foot health (which directly leads to overall health), I'd love to meet with you, in person or online, to help you create a practice for your particular foot issues.
So ... do you need arch supports? If you're using them currently, yes, stick with them. But consider that with better function of your feet, you might not need them forever. Start where you are. Begin to move your feet more as you are able. And in time, those feet will move more for you.
Kneeling and squatting.
Two positions that are missing from the movement vocabulary of a lot of people.
There are numerous reasons why either of the above positions might be inaccessible. Your hips and knees could be the problem areas. So could tight leg muscles. But one particular factor is not having enough range of motion at the ankle. I still struggle with this myself. Notice there are two photos of me squatting. One of them shows my heels off the ground. That's how I squat without assistance. The only way I got my heels down for the bottom right photo was by holding on to the couch for balance.
Why the heck are our ankles so stiff? A good part of that stiffness is from the shoes we wear and from how we use our feet. Or rather don't use our feet. Stiff shoes keep your joints from moving to their fullest range of motion. Having the heel higher than the toes (even most "flat" shoes have a heel) shortens muscles that impact mobility. And walking on flat, smooth surfaces prevents us from exploring the variety of movements that the ankle and foot are capable of making. (And yes, injuries can also be implicated here. I did some serious damage to my ankles decades ago.)
"Who cares if I can't squat or kneel?" I hear you ask. "That is what chairs are for." Well, actually, not using all the range of joint mobility humans are designed for turns out to have overall health consequences. It is hard to miss all the headlines proclaiming that sitting is the new cancer. But it isn't actually just sitting that is the problem. It is not moving that is the problem. And the less you move, the less you CAN move. The ability to get down on the floor and back up with ease (the Sit/Rise test) is a predictor of longevity. Squatting in particular has implications for digestive health as well as hip, knee, and ankle health. Healthier joints = healthier you.
Given all the ways we create tight muscles and joints in the feet and ankles, it occurred to me to show you two simple poses that you can do anywhere. One brings extension to the top of the foot while contracting the muscles in the bottom of the foot and the calves. The other contracts the muscles on the top of the foot and the front of the shin while extending those on the bottom of the foot and the calves. Practicing one pose helps the other, as you'll see in the video. (NOTE: Chair pose is not squatting. If you want to add squatting to your world, you will need to strengthen those gluts in addition to loosening up a variety of joints. A whole other blog post coming soon on the subject. Meanwhile, you can check out this for a bit of squatting help.)
Tight muscles are not strong muscles. They limit your mobility, impinge your joints, and when stressed, they tear. Try these two poses. If your ankles and feet are tight, don't hold these for very long. Go gently. I use the word "Painful" in the video, but really I mean tender or intense. If it is painful to do the Top of the Foot Stretch, try the seated modification I mention. Alternate the poses and see how one pose affects the other. Watch your stiff ankles become a bit more flexible.
I hope this will encourage you to keep your body moving. Ankles are as a good a place to start as any other body part. As you have the ability to move more, move more. Use it or lose it is pretty accurate when it comes to your physical abilities. And improved physical ability leads to Healing and Balance.
I've been talking to my classes (and anyone else who gets me started) about minimal shoes. The more I learn about alignment and its relationship to overall health, the more I return to the feet and how important it is that feet be strong and mobile. Foot health is not a new topic for me. I've been getting classes and clients to roll their feet on super balls for about 15 years. I've been talking about the problems with flip-flops for at least that long as well. Recently, I've learned more about shoes that are designed for optimal foot health. They're call minimal shoes, and yes, you should want them.
BUT you may not be ready for them yet. Consider this a primer on what a minimal shoes are and how to transition toward them.
First of all, what are minimal shoes?
Minimal shoes meet certain criteria:
So many people tell me they need stiffer shoes or better arch support because their feet hurt without them. I thought the same thing. I gave up my beloved Converse years ago assuming I was just too old, that my feet needed more support as I aged. The truth is, like any other body part, if you don't use your feet to their fullest, they weaken. Feet have 33 joints in them (each). Yet our stiff shoes and flat, level walking surfaces mean we use very few of those joints. As feet get more mobile, the muscles and bones work as they should to support themselves. The arch no longer needs help to maintain itself. Depending on the kinds of shoes you've been wearing and how old you are, re-developing this mobility can take months or years. I gave up high heels years ago and have spent quite a bit of my time barefoot every day for most of my life. It took me about six months to make the transition. My feet no longer hurt wearing Converse (yay!) and I have minimal shoes that I love, that I can walk miles in. If you've been in stiff-soled shoes with a heel, if you spend most of your time walking on hard tile floors, this transition might take much longer.
All my talk of minimal shoes needs some qualification and some explanation as to how you begin transitioning. Don't go out and buy the most minimal shoe right away. Don't buy anything new for now. And don't try everything at once. Make one change that you can live with. When you're ready, try another. The following are some of the easiest ways to start:
If you are starting to think about making changes for your feet (which I highly encourage that you do), please go gently. Contact me for movements and exercises that you can add into your day. Those feet you've been standing and walking on need time to relearn their natural state. You may not have enough pads left in your feet to go to the thinnest soles. You may have nerve damage or conditions such as diabetes that will always require a bit more cushion. You may work or live where there is no choice but to be on hard, flat surfaces. (Trust me, you'll want more padding if you live in NYC.)
Without buying any new shoes, you can start making better choices for your feet. Check out your closet and see what you've been wearing and if you have better options. (You probably do.) If you do start buying new shoes, have fun. As a shoe-loving woman myself, it hasn't been easy parting with some of my favorite (unhealthy) shoes. But now, I have a whole new set of criteria. And a good reason to get new shoes. Next time you see me, check out my cool minimal shoes. They're pretty much all I wear. My whole body is happy.
Think of it this way: you're not transitioning to minimal shoes, you're transitioning to healthier, stronger feet.
Note 1: I link to several minimal shoe companies on the Resources page on this website. I personally have Otz and Unshoes now, to go with my Converse. EarthRunners, Softstar, and Lems are on my wishlist.
Note 2: For information on how feet impact your overall health, you'll just have to wait for the next blog post.
Students in yoga classes generally want to succeed. They want to try and do what is being taught. And culturally, we accept that in a group setting, we should do what the group does. But sometimes, trying to do what the group does is not in the best interest of the student or the teacher. Recently, I have discovered folks were holding poses that caused them great discomfort. This is a safety issue that frequently stems from trying to be a good student.
If you are that "good student," if you really want to please the teacher, here are a few thoughts. (Caveat: My Eischens Yoga classes often appeal to those with injury or limitations. I also encourage an informal environment in my classes. Some of the opinions presented here might not be pleasing to a teacher of another kind of class.)
Ways to Please the Teacher Before Class
Ways to Please the Teacher During Class
Ways to Please the Teacher After Class
So the next time, you are in class and you think you shouldn't be in a particular pose, stop doing it. Ask questions. Get help. Find other better ways to work. If a teacher doesn't respect you respecting your limits, find one who does. The annoyed teacher will probably be happy to not have you in class; the teacher who knows how to work with your issues will be glad to have you; and you will happily find your way to better health and self-care.
Your yoga is supposed to be YOUR yoga. So always, always remember, do as the teacher says ... except when you don't.
It seems like I've been saying this a lot lately: "Yoga classes are general. You are specific."
When General Is Good
When you first start doing yoga, you do what the instructor says to the best of your ability because you don't know anything else to do. The poses have great benefits. You've been told it'll be good for you by a magazine article, or a health professional, or a friend or family member who loves yoga. But moving your body in all these new directions is foreign so you trust in the instructor. You put your hands here, lift your leg like this, turn your toes that way, extend your spine. You keep coming back to class and the poses become more familiar. You start to pay attention to your breath. You realize you can balance better. You feel great after getting off the mat. In those first few weeks or months, just moving will have benefit. That is the general part. Yoga asana have general benefits and you begin to experience some of them. This pose is energizing. That one is calming. This one helps you breathe better.
And When It's Not
But saying a particular pose always has benefits is like saying almonds are good for everyone. It is absolutely true that almonds have protein and good fats and are high in calcium. But if you are highly allergic to almonds, they can kill you. That may be a bit extreme, but a yoga pose that is supposed to bring more dynamic energy into your being isn't worth it if it also pinches a nerve in your back each time you do it. This is when it is important to leave off working in a general way and become specific. You need to learn how you are not like everyone else so that you can learn to move more fully within your body.
The Lie of Listening
Yoga instructors tell students to "listen to your body and stop when you need to." Having taught for over 17 years, I can tell you that most people don't have any sense of how to listen to their bodies. It's not their fault. We ignore or numb ourselves to sensations of pain or discomfort for years because, as a culture, we have breathed in the limiting mindset of "No pain, no gain/Suck it up/Push through the difficulty." And now, suddenly, a new yoga student is expected to listen to their body and stop when needed. Riiiiight. When the yoga instructor encourages you to move into a modification of a pose, you're thinking, "Screw that! I'm doing the real pose," not understanding that the modification is not only a real pose, but may be the best pose for you. When he or she says to "come out when you need to," you're holding your breath and thinking, "I. Can. Hold. This."
How on earth are you supposed to learn to listen to yourself?
It Starts With A Question
As you wait for your next class to begin, observe how your body is different from your neighbor on the next mat. I don't mean in the sense of envy or critical comparison. Are you similar in muscular development? Are you the same height, weight, build? Are you comparably limber? Or stiff? Probably not. You also may have injuries that are not in common; life experiences you do not share. When you begin to practice, take stock of a few specific aspects of your body. How tall do you feel? What is your energy level like at the beginning? Is it easy to breathe? As class continues, take a few moments here and there to stop and see if anything you noted at the beginning of class is different. And is that difference a positive or negative change?
It is through self-awareness that you will be able to practice less generally and more specifically. It is in noticing how different parts of the practice affect you that you will begin to cultivate self-awareness.
Permission To Be Specific
This past week, I took a class. An old ankle injury has been bothering me as the weather turned colder. We started in Tadasana. I felt collapsed in my right ankle and in my right hip. I tried the first standing poses which usually feed my legs and make my whole body wake up. Not today, they didn't. So as the class moved into more standing poses, I laid down on my back and starting working in Supine Mountain (Supta Tadasana) and various other supine poses. I created the same actions I would have used had I been able to find them while standing. I wasn't doing the same poses as the class, but I was doing the same work. Every time the class came back to Tadasana, I stood up and joined them. I felt taller and more stable in my right ankle and hip. Every time I tried to join the class in a standing pose, that stability would disappear, and so I would return again to my supine practice. I was able to join the group in Prone work (Cobra, Locust, etc.), but anything up on my feet was depleting.
It has taken me years of experimenting and asking myself questions before, during, and after practice that led me to practice in class that way. I also knew the instructor understood that what I was doing was listening to myself. It wasn't a criticism of her instruction or the poses she chose to teach. My body needed something else. Something specific. I needed poses that would benefit my specific injuries that specific day.
Look, it is easier to not pay attention to your own needs, and to stay with the group. It is the path of least resistance. No one wants to be the different one in a class. But if doing a yoga pose causes you discomfort, then not attending to that discomfort means you have stopped doing yoga. In our "Just Do It" culture, it takes more strength and courage to NOT do what the group is doing if that pose is going to cause you pain.
You may be new to yoga, but you've lived in your body your whole life. Start paying attention to what poses make your body feel better, which ones help you breathe more deeply, which ones feed your energy. And next time the class goes into that pose that causes you discomfort (or worse, pain), try doing something else. The class is general; YOU are specific.
Step your feet wide and parallel. Turn your front foot out 90º. Turn the back heel out just slightly. On an exhale, bend the knee bringing it directly over the front ankle. As you hold this pose, ask yourself this: What muscles are working?
If I told you that all of your legs muscles and your lower belly should be firm, and your upper body should feel light and easy, is this true for you?
Standing poses such as Virabadrasana II are intended to wake up the legs. Frequently, people in my classes are surprised to find they aren't using their leg muscles much at all. And once those muscles wake up, the next surprise is that they can't hold the pose as long as they usually do. Most surprisingly, even though the legs get tired while in the pose, is the feeling of energy flowing through the legs when the pose is over. Effort in the pose leads to effortlessness afterwards.
The kinds of feedback given in this pose range from shaping the feet, to aligning the front knee, to getting the legs to work differently above and below the joints, to finding a way to create ease and openness in the chest and collar bones, to engaging the abdominals. Much of this work is very hard to describe. Verbal and written instructions often confuse the brain and get people even more stuck in their heads. So we work with hands and blocks, using resistance to wake up the body and get out of the brain. Touch and resistance are elemental in understanding the poses in Eischens Yoga (See "Don't Try This at Home" from May 2013).
One day, I hope to have photos that can display this kind of feedback. For now, it is the hands-on teaching in workshops and classes that demonstrate most clearly how to work in this pose.
See you in class?
I have this friend who inspires me. I do not want to follow in her footsteps. While I enjoy hooping, it is not my joy. I do not necessarily need to become a public speaker like her, though I am good at that. What she inspires me to do is to find my joy.
Joy. That has been a meager commodity in recent years. My family was struggling financially. My husband was struggling professionally. And I was struggling to land in a new city and create a new life that I was determined would look much like the one I left behind in Michigan.
So here I am, nearly two years after my move, and I am finding my way to joy again. My days look nothing and everything like they used to. I get up every morning and walk a dog in temperatures where no sane person should venture. I drive children to early morning practices, evening games, concerts and competitions. I have learned how to make a mean latte at the coffee shop where I still work a shift or two a week. I haven't managed to felt anything in over 18 months. I get on the mat several days a week to practice and learn from my body. I still don't have the yoga teaching schedule I want. But I do have new perspective.
One day last year, I sat down with Theresa Rose (yes, the one in the video above), and said quite clearly that I knew my old methods for re-creating my previous life weren't working. I couldn't figure out how to get over the brick wall in my way and and did she have any ideas. Now, Theresa has taken my classes and worked with me privately to learn to free up her body to move more fully with her hoop. She knows what I do and how good I am at it. Through her eyes, I was able to see what exactly it is that I am passionate about. And she helped me see new ways to bring that passion forth.
I have let go of assumptions about what I do and where it will best be enjoyed. I have reached out in ways I never had imagined and find myself creating a future that includes teaching weekend workshops in neighboring states; mentoring teachers interested in Eischens Yoga; renting spaces to create my own floating studio, Eischens Yoga MN; bringing a practice to address back pain to corporations. And you know what? I am actually doing all those things. They are not some distant future. They are now.
At a recent photo shoot, I realized that I feel most joyous in yoga not while doing certain poses, but while helping others experience something extraordinary in their own bodies. I asked the photographer to shoot me while I worked on other people, while I talked and explained and gave physical resistance to someone in a pose. Those photos were the most beautiful and joyous of the bunch.
Joy. Yep, I'm finding it again. And with it comes freedom and time and knowing I have enough, knowing I am enough. And guess who is planning on felting again this Spring?
Oh, Joyous Movement.
Deep, and not so deep, thoughts on bodies, movement, yoga, art, shoes, parenting, dogs. You know, life.