Whoo Hoo!
Welcome , on this wet and windy THURSDAY. I am a whole day late getting here! But still, there is a warm welcome in the Changing room!
Here I am , despite not not being sure where I am in space or time...ready to chat, ( you know how I love to talk), and I am hoping some folk pop in, at least to take a look around !
Today.. I am thinking about... FEET ! My feet... and yours!
Over the last months since Mr OF had his heart attack... I have been a tad neglectful of certain things. Time commitments, have meant that certain routine things have fallen away.
Routine exercise, mental and physical has been kept up, ( it had to be). But, less important, things, maybe not. My feet being one of them, and that, I suddenly realised was not a good thing. So the first thing I did, was to phone my podiatrist, and book her to come and visit me and my feet.
Because, although not the sole reason for their importance, ( see what I did there), they are without a doubt the most vital pieces of our running gear, and yet, they are so often forgotten, ,and because of that neglected.
So... what are we able to do to give the feet a bit of TLC?
Starting at the beginning! Hopefully, we have all, read the guidelines about our shoes in the FAQ for new runner, on C25K, but, if not?
Shoes
Ill-fitting running shoes are not good, They have the potential for all manner of issues, causing numbness, blisters etc. etc.
If your shoes are too small and tight for your feet, they can damage toenails , etc. Shoes that are too narrow in the forefoot may lead to pinched-nerve pain, corns, calluses or bunions. And shoes that are too wide will allow your feet to slide around, causing friction that can, too, lead to blisters.
Socks
No matter how well your running shoes fit, socks can and do, make a big difference, also. If your socks don’t fit properly, they too can can cause problems.
On we go!
Looking after our feet with some simple footwork! My personal favourite... before I even get out of bed; a routine for which I have been mocked many times!
I swing my legs out of bed.. and massage everything from the knee down...to the tune of... Head and shoulders knees and toes... ( I kid you not).
Knees and ankles,
Calves and toes
Calves and toes...
It gets all the blood moving and by the time you start to walk to the bathroom, everything is ready to go. (My Nan did this, every morning,... and was still walking up and down two flights of stairs, comfortably, when she was 98). (I thought you might want to know that 
OK.
Basic quick exercises...
1. Wiggling and clenching your toes.
This can help to strengthen the plantar fascia, (one of the main muscles which goes along the sole of the foot.)
2. Try to pick up a pencil with your toes
This is fun, but can be tricky depending on the strength of your feet.
3. Take your shoes and socks off and try to ‘walk’
Walk (or move yourself forward) just by clenching and un-clenching your toes. You won’t go very far or very fast, but it will strengthen your toes and feet very nicely.
Be sensible and don’t do too much. If you feel any pain, stop! Little and often is always best.
Some useful advice here too..
runtastic.com/blog/en/5-wor...
To keep this short and sweet, ( really)... some simple exercises for the ankles.
womensrunning.co.uk/health/...
I have been doing ankle exercises, for a very long time, again, they are simple and effective. For me, they were initially, to try and improve my ankle strength for trail running, They have.)
Theses suggestions may or may not be helpful to folk.. and I do know that for some of our runners, it may not be as intense as they would like. but, every little helps.
Hoping to see you here later!
OldFloss x
PS
Wild Ginger Running, has loads of ideas for improving the health of our feet...and some great ankle exercises too . Just scroll around a bit...
wildgingerrunning.co.uk/202...
PPS
I had loosened my laces... I do not run with them like that! Those were my very first running shoes too ! Now planters for small plants!
Foot and ankle rehab