MOVE! HOW AND WHY TO INCLUDE FEET TOO

Like any other body part it is true: use it or you will lose it. Click below for recommendations regarding how to use your feet as they were magnificently designed, fully, daily as it relates to whole body well being, longevity, movement efficiency, energy efficiency and more...

“I have a question for you. Raise your hand if you are wearing gloves today.

Nobody? Ok. Raise your hand if you are not wearing shoes today. Hmmmm...."

 

Stephanie Welch, Shoes Are Not Paleo

Opening remarks at the 2016 Ancestral Health Symposium

#1

ABOVE ALL FIND FUN ENJOYABLE WAYS TO

MAKE FEET A PART OF YOUR DAILY LIFESTYLE

at home, work or play, with your family or likeminded people, by inspiring others...

EXPLORE

your surroundings.

CHALLENGE

your current mindset and capabilities

ADAPT

to your surroundings and going beyond the norm.

#2

Think of your feet like your hands. They don't need to be fixed as much as they need to be challenged.

Think INSTANT GRATIFICATION…

“You don’t do a particular exercise because it is good for a particular body part. You do it because it is fun and it appeals to you. The fun resides in the challenge to adapt to your environment. The physical improvement is the beneficial outcome, but you need to find instant gratification in doing exactly what you’re doing when you’re doing it.”

–Erwan Le Corre, Founder, MovNat

RECOMMENDED RESOURCES

TAKE YOUR SHOES OFF

#3

LET THEM PLAY! ON NATURAL, VARIED TERRAIN

...as often as possible. Grass, sand, water, trees, moss, stones, boulders, brick to name a few. Vary the terrain and textures for different mobility, stability, strength and sensory experiences. Increase level of difficulty and speed over time.

"Can you walk like a human?" asks Rafe Kelley of Evolve Move Play. He beautifully depicts what this means in a video here.

DIY if you have to! Here are a few simple solutions to including natural terrain in your home, yard or office:

1. BOOT TRAY FILLED WITH ROCKS. Fill a boot tray with river rocks and place it in common areas like in front of the sink or in the shower. Inspired by Phillip Beach and Anna Hartman of MovementREV who recommend at least 20 minutes per day standing on rocks or similar terrain to provide sensory input, activate muscles and eliminate back pain.

2. CREATE A FOOT PATH. "...create a safe 'foot path' in your backyard that stays debris free but includes 3-4 different natural surfaces for 'exercising the feet.' Just gathering rocks in an area and having everyone 'tidy up' can be a fun project." This via Katy Bowman and Nutritious Movement.

#4

DO THESE EVERYDAY MOVEMENTS

WITH YOUR BARE FEET

in order to maximize sensory input, mobility and stability

walk

crawl

pick things up with your toes

get down and back up off the ground (aim for no hands or knees)

go up and down steps

hop, skip and jump

run

dance

play with active kids, do what they do

climb! up trees, over rails, roots and rocks, on jungle gyms and more

#5

hike

dance

cartwheel

parkour

play:

  • ball sports

  • golf

  • racquet sports

  • table tennis

  • more

stand-up-paddleboard

surf

rock climb

gym workouts

and anything else you'd like! :)

DO THESE ADVANCED MOVES WITH BARE FEET

GO FEET!

Check our our video library highlighting high performers in all sorts of sports and activities, feet included!

#6

BE MINDFUL ABOUT WEARING FOOTWEAR

Default to feet. Use footwear when required or desired.

This includes tapered toe socks and slippers. Please reassess what you would consider truly necessary.* When you do wear it, choose footwear that allows for the most natural foot function possible.

 

*Here's a start: contrary to popular belief, it is NOT illegal to drive your car without shoes in any of the 50 states of the USA.

#7

USE MYOFASCIAL MODALITIES

...when the foot's soft tissues could use a nudge, or a boost, to help return them to their natural elastic state, in conjunction with your efforts to improve your movement quality with daily movement. Examples:

 

Active Release Technique

Structural Integration

Trigger Point Performance Therapy

MELT Method

Acupuncture

#8

DO CORRECTIVE EXERCISES AS NEEDED

combined with the above to progress to the desired level of foot function

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