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The Ultimate Shoe Fix: Solving Your Various Shoe Problems

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Health & Wellness
The Ultimate Shoe Fix: Solving Your Various Shoe Problems

Due to the corona pandemic, it is more common to do shopping online. Perhaps, you order a pair of your favorite shoes and you end up getting a bigger size. No other size is available and you don’t want to return it. Or perhaps you are wearing them for the first time and the experience is not comfortable. Sometimes, the shoe’s material becomes hard after a couple of weeks of wear. If you are facing all these shoe problems then here is a good guide to fix your shoe problems at home.

  1. You’re unable to get your shoes off without loosening laces.

How To Fix: Size up a full size. For proper fitting shoes, your feet should be able to be slid out with your shoes completely laced up and untied.

  1. Whenever you are walking or running up a hill, your heel suffers from slippage.

How To Fix: Try to lace your shoes to the final hole to reduce slippage. While there is still likely to be movement in the heel area, you don’t want it to be to the point where your heel is getting blisters. Your foot’s heel should fit solidly in place in your shoe, but not overly tight. You can use this guide to see whether or not you are lacing your shoes as they should be.

  1. Your toes are meeting the front of your shoe which is causing your toenails to get bruised after running sessions or you’re developing hammertoes.

How To Fix: You need to remember that your feet are going to swell when you exercise and when you’re in the middle of the summer. Because of this, when you are trying on your shoes, you need to look for a minimum of a thumb’s width of space between the end of the shoe and your longest toe. This is typically the toe directly next to your biggest toe in most people. Your toes need to have plenty of room in the toe box for maximum comfort. Try extra wide shoes.

  1. The arches of your feet are sore or your Achilles is constantly sore after a long run and you even feel strain in your calf muscles.

How To Fix: One of the most common reasons for having sore arches is having a poorly aligned flex point. Whereas, shoes that have poor heel support typically lead to Achilles problems. Thus, you want to ensure that you are measuring your foot’s natural flex point accurately. The best way to do this is by getting and using a Brannock Device which is the metal measuring tool you’ll typically find at brick and mortar shoe stores. From there, you want to find the shoe’s flex point by bending the shoe. You want it to bend where your foot bends for the best fit and comfort.

  1. You’re experiencing straining or numbness on the top of your foot.

How To Fix: If you are experiencing this, it typically means that the upper portion of your shoe is too loose or too tight. You don’t want to have any gapping around the upper portion of your foot when the shoe is properly laced. The upper portion of the toe box needs to be snug, but not overly tight to the point where it’s restricting blood flow and it’s uncomfortable.

  1. You’re developing bunions or corns.

How To Fix: If you are finding that you’re developing either bunions or corns on your feet/toes, you are going to want to go up a size in terms of width for extra wide shoes visit here. It means that the toebox on your shoes is too small for your feet. When your shoe is too narrow, you are going to feel the edge of your pinky toe rubbing against the outer portion of the shoe. You want to be able to move your foot side to side when your foot is inside of it. You want to be able to pinch as much as a quarter of an inch around the widest part of your foot to give yourself ample room.

  1. Your toes are burning after a long run.

How To Fix: If you are suffering from this, you are experiencing what is known as having hot feet. This typically happens when your shoes have too stiff of a sole for you to run with. You need to identify shoes that have better cushioning for your feet.

  1. You feel stabbing sensations in your knees when you are running downhill with new shoes.

How To Fix: This is when you are suffering from IT Band syndrome. It typically happens when your tendon becomes inflamed. This can occur for various reasons, but it is typically the cause of when your gait is changing because you don’t have optimally fitted shoes. The best way to correct this is by finding new shoes that fit better.

  1. You are experiencing excruciating pain in your foot that only becomes increasingly worse when you’re active in your shoes.

How To Fix: You will find that stress fractures occur around the foot and ankle area when the muscles are weak from either repeated use or having too little use. If your shoes aren’t fitting properly and they are allowing your feet to either move too much or too little, it could cause serious problems with your bones. It will result in having too much impact which can result in stress fractures that can be debilitating and take a long time to heal.

How Craniosacral Therapy Alleviates Pain, Disability, and Dysfunction by Hemda Mizrahi

Posted by Editor on
How Craniosacral Therapy Alleviates Pain, Disability, and Dysfunction by Hemda Mizrahi

Tracy Lin

Physical Therapist and Craniosacral Therapy (CST) practitioner Tracy Lin joined me on “Turn the Page” to talk about how CST goes beyond treating the physical symptoms of pain, disability and dysfunction, to address causes that are rooted in the psyche and emotions. If you’re still exploring ways you can regain your health and mobility post-injuries, illness, surgeries, or other issues, CST might be one of your “missing links.”

Craniosacral Therapy complements most healthcare modalities, both mainstream and alternative, such as acupuncture, psychology, chiropractic care, and dentistry. It can be integrated as one of a host of other interventions used to address complex medical problems and needs.

After the show, Tracy shared the following three scenarios to further illustrate the benefits of CST. Perhaps you can find yourself, or someone you know in the presenting issues.

The patient slipped on the floor while her foot was caught in the ground. She experienced pain when getting in and out of a cab, and when she was on her feet for more than two to three hours or with quick changes in direction. She also had pain while lying on her back, when bringing her left knee toward the opposite shoulder (with her foot positioned outward, which is an internal rotation of the hip).

Tracy says, “In a typical PT session, I would have focused on strengthening and stretching both of her legs, emphasizing her left hip, along with some manual therapy. However, after guiding her through basic stretches and functional strengthening exercises that she could do at home, I primarily treated her with Craniosacral Therapy with intermittent therapeutic dialoguing. She opened up about a lot of stressful situations, both work-related and personal. Her left hip pain diminished over the course of weekly or bi-monthly sessions over a span of twelve to fourteen weeks. The pain subsided altogether when we discussed her relationship with her mother, which we discovered was a primary source of stress in her body. Although she was a stoic woman, she released some emotions (e.g. teary eyes) while speaking about her mother. Her craniosacral rhythm stopped during this outward expression of emotion, indicating that a source of health-related issues was surfacing from her unconscious to her conscious mind.

Although she was pain-free for the last few weeks I saw her, she requested to continue CST “just in case the pain was to came back.” Recently, I spoke with her and she stated that she has had only a “slight twinge,” but is pain-free as far as she’s concerned.”

“The patient did not tolerate stretching or soft tissue massage of her neck by another physical therapist using “conventional PT treatment,” since it was “too painful,” and caused her to be even more “tense.” Given that the patient was consistently teary-eyed and reported that stress was causing stiffness in her neck, she was referred to me by my colleague, who thought she required a “gentler and sensitive” approach.”

“The patient enjoyed a combination of light touch and therapeutic dialoguing. She felt more “relaxed,” with less pain after the sessions, and her range of motion, along with the soft tissue tightness in her neck, improved. I was consistently drawn to the tissues around her upper left thorax region, just below her collar bone. Over time she revealed that her husband was sick and now in a wheelchair. While her husband had a home health aide five days a week, for four to six hours, the patient was very attentive to his needs. Steering his wheel chair created a lot of strain on the weak muscles in her arms and neck. The patient talked about feeling insignificant in her marriage. Her husband frequently yelled at her and had numerous affairs early in their marriage. Given his lack of respect, she felt guilty and sad in anticipating the relief and freedom she might feel when he died. She realized that she had neglected herself, sacrificing her own needs to accommodate those of her children and husband. Ultimately, she failed to recognize her own self-worth.

In one session, she pictured her chest as a black, heavy object that was “pushing her down,” preventing her from moving. Through therapeutic dialoguing and imagery that elicited feelings of contentment, she felt lighter and freer in her chest, and began to feel the spark of a yearning to “live her life.” She envisioned attending church on a regular basis and joining the choir, which had not been possible given her care-giving responsibilities and guilt. As she spoke about her “happy place,” my hands were drawn to her heart, and the patient expressed that the “heaviness” was releasing. She eventually established a positive and confident view of herself, committing to doing something that made her happy at least once a day without guilt, while her husband was in the care of the home health aide. As her self-assurance strengthened, the patient’s neck muscles became softer, with less to no report of stiffness.”

The patient was referred to PT due to increasing leg spasms that disturbed her balance and gait. She had chronic, intermittent back pain, constant bilateral knee pain from arthritis, and headaches. She walked with a cane, with a slow gait and small uneven steps due to the pain in her knees, and expressed a strong fear of falling.

I initially treated her with “conventional” PT, focusing on balance and gait activities, gentle stretching of her legs, functional strengthening with energy conservation techniques, and instruction on home exercises. In one session, the patient shared that she didn’t do most of the home exercises so that she could conserve her energy for doctor’s appointments. She reported an increase in leg spasms that “threw her balance off” and an even greater fear of falling. As she described that her left leg, from her hip down to her knee, was in spasm, I noticed that she was walking much more slowly and carefully than usual. Inviting her to lay down on the mat and relax, I tuned into her craniosacral rhythm, noticing that it was “sluggish,” especially on her left side, below her rib cage.

After performing gentle hands-on techniques at her left hip and thigh, pelvic region, the full length of her spine (the dura mater, which is the membrane that surrounds the brain and spinal cord), her craniosacral rhythm improved in its rate and was more symmetrical with the left and right side. The patient noted that my hands felt very warm, and her tissues and some parts of her body were more “relaxed.” After the session, she stated that her left leg spasms had decreased considerably. When she stood up to walk, she reported being much “steadier.” As she departed, I observed that she was walking a little faster with more confidence, and a smile.

Depending on her fatigue level, the degree of pain in her knees, and left leg spasms, I continued to treat this patient with CST (versus conventional PT) for about 80% of our sessions for another seven to eight weeks, twice a week. After each CST session, the patient left with diminished pain and spasms, improved vitality in her craniosacral rhythm, and consequently, more energy. As a result of decreased pain and leg spasms, her balance and gait felt more “grounded.” During her last session she reported having “more good days than bad days” as a result of more developed mind/body awareness.”

Tracy shared that while patients with particularly complex health issues such as MS and chronic pain would benefit from further treatment, many are unable to continue their sessions for financial reasons. She notes however, that patients generally emerge from the course of treatment with tools and insights that result in much improved self-care.

Tracy suggests the Upledger Institute website (www.upledger.com) as a referral source for CST practitioners, in addition to “word-of-mouth” recommendations from trusted healthcare providers.

In assessing whether or not a particular Craniosacral Therapist is a good fit for you, she advises: “Find out if a practitioner is certified, or how many courses he/she has taken, in addition to the number of years the therapist has been in practice. Ask if the practitioner is comfortable with treating your condition, and if he/she has treated similar issues. Many highly skilled Craniosacral Therapists are not certified but have substantial experience and training in CST. Without seeking perfection, trust whether or not you feel comfortable with the CST practitioner during the initial visit or treatment. A good CST therapist will assess whether or not he/she is best suited to treat you and may refer you colleagues who might better assist you.”

Learn more about the benefits of CST by listening to my conversation with Tracy

Tracy invites you to contact her at www.iahp.com/Tracy-Lin to discuss your questions about CST, and explore your interest in experiencing this “light touch” therapeutic technique firsthand.

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