Pelvic Health Blog

Your body has a love language, too

10/17/2022

Ever hear about "The 5 Love Languages" book? Dr. Gary Chapman discusses in his book the different ways to express and receive love, specifically through: acts of service, receiving gifts, physical touch, words of affirmation, and quality time. I’m always asking my husband for more quality time! That’s how I connect best to him.

Our bodies have their own language, and they’re speaking to us all the time. One of my body's love languages is physical touch with loved ones--hugs with friends and family, giving or receiving a hand on the shoulder for assurance, tucking my kids in at night.

When we feel good, our bodies tell us what we’re doing right – that we’re going to bed on time, eating the right food, surrounding ourselves with the right people. When we don’t feel well, our bodies are telling us – and sometimes screaming at us – to tell us that something isn’t right. These signs can come in the form of pain or muscle aches, and even fatigue, or anxiety.

Sometimes they're tight and asking to be lengthened.
Sometimes they feel weighed down or unstable and need physical support.
Sometimes they feel wired and need quiet and calm.

When is the last time you stopped to listen to your body? What did it ask for and did you give it the care it needed?

Take a moment to listen to your body and learn your body's love language. Below are some examples of the love languages our therapists have with their bodies!

Being active, especially biking and climbing. -Bryn Zolty, PT

Spending time being outside and exploring. -Katelyn Sheehan, PT

Walking my dogs. -Karen Bruno, PT

Taking a nap with my dogs. -Becca Ironside, PT

Yoga, being in the woods, and walking barefoot directly on the Earth. -Marzena Bard, PTA

Can you spread your toes?

10/3/2022

By Donna Zamost, PTA

As the weather turns cooler, it’s time to put away the flip flops and break out the fall boots. However, before you put on your favorite pair of fall shoes, ask yourself this important question; can you spread your toes in your shoes? If not, you may be wearing shoes that are too narrow.

Often, buying shoes labeled as “wide” will not solve the problem.

Even wide shoes tend to be too narrow in the toe box. Shoes need to be wide across the balls of the feet for a proper fit, but they also need to be wide across the toes. Shoes that have a narrow toe box will squish the toes together. Take your shoes off and notice that your toes are the same width as your metatarsal bones. (Or should be!) Therefore, doesn’t it make sense the toe box should also be as wide as the ball of your foot?

The natural spread of your toes is known as toe splay.

It is an important part of how a foot functions. Toe splay is necessary for ankle stability and arch support, as well as activation of the intrinsic foot muscles (muscles within the feet). Allowing the toes to maintain their natural spread promotes a good base of support. This not only helps with balance, but it helps to reduce stress at the front of the foot when pushing off during walking and running. In shoes with a tapered or narrow toe box, the big toe angles in and all the toes are squished together, reducing the base of support. Over time, this can cause painful issues, such as bunions, hammer toes and ingrown toenails.

It is not surprising that narrow or pointy toe boxes are common in high heels and dress shoes; but, ironically, they are also found in sneakers and running shoes. During exercise and other physical activities, we need our feet to be functional and comfortable. Wearing shoes that force our toes into an uncomfortable position does not allow our feet to properly do their job. As a professional dancer, I was often required to dance in uncomfortable shoes. Broadway dancers frequently wear character shoes when performing. These shoes have a 3-inch heel and a round narrow toe box. While these shoes may help to elongate a dancer’s legs, they are tough on the feet!

After years of dancing in this type of shoe, when I would take my shoes off, my toes would stay squished together. Over time, this unnatural position of my toes led to bunions and arthritis. I even required surgery in one of my big toes to restore a normal range of motion and allow me to walk without pain. Understandably, I am now very careful with my choice of shoes.

If your toes feel a bit squished together, there are things you can do to help restore your natural toe splay: While sitting, cross your ankle onto your opposite thigh and interlace your fingers between your toes to help spread them out. You can use your fingers to help stretch the toes and then when comfortable, use your fingers to move your toes up and down and in circles.

Another great tool that is becoming popular is something called toe spacers. These are made of soft silicone and help to spread the toes apart, allowing them to go back into their proper alignment. Toe spacers are available on the internet. I have a pair from a company called Correct Toes and I often wear them around my house while bare foot. I’ll even wear them in my athletic shoes during my power walks. I can definitely feel the difference in my body when my toes and feet are in the correct alignment.

So, if you are guilty of wearing shoes that have reduced your proper toe splay, switch your shoes to a pair with a wider toe box and try the above suggestions. Or come see us at Connect PT. We’ll have you back on your toes in no time!

BLOG

Your body has a love language, too

Can you spread your toes?

Categories

Archives