Put your best feet forward to maximize workouts

Scrutinize almost any fitness routine or recommendation and ask yourself, “What’s missing?”

Some workouts stop at the calf muscles, a few go as far as the ankles, but rare is the recommendation that includes conditioning the feet that literally carry us through our lives.

I was struck by this during a recent trip to New York, where the footwear of choice — deep in the concrete canyons of Manhattan, no less — appears to be a thin, flat sole with a couple of skinny straps masquerading as a sandal. Near-naked feet, it would appear, are the epitome of style this season, making it a good time to think about treating our own to more than the ritual monthly pedicure.

One way to do that is with self-massage to improve circulation, toe flexibility and mobility. All of that in turn, is not only cosmetic but also good for balance. Many years ago, I had a yoga instructor who included a short foot massage at the beginning of virtually every session. It is a routine I occasionally incorporate into my own classes, almost invariably to positive response from my students.

Here are some moves you can easily do at home sitting on the floor, a chair or the edge of your bed. Do them before or after any workout, when you get up in the morning or before turning in at night, or when you are just tired from too many hours on your feet. You can do all the exercises on one foot and then the other, or alternate between them.

Lotion is optional but appropriate for all except the toe pull. My favorite is Aveda Foot Relief cream. It is rich and luxuriously emollient, and I find the fragrance therapeutic. But there’s nothing wrong with Gold Bond, which is less expensive.

Toe pull: Starting with one of your outside toes (big or baby), grasp the top firmly between your thumb and first finger. Give three gentle tugs. (If the toe cracks, so much the better.) Do this with each toe, and repeat one or two more times.

Toe separation: Use your fingers to spread your toes. Wiggle the fingers, then slide them up and down a few times. Next, bend those toes upward, then downward, holding briefly in each direction. Repeat a few times. You can also spread your fingers apart, fanning out the toes. You probably won’t have much movement when you first do this, but it does get easier.

Ball of the foot: The space between the base of the big toe and the base of the baby toe, where your foot lands while walking, is called the transverse arch. See the diagram. Make a fist, wrapping your fingers over your thumb. Then, use either the four knuckles or the exposed knuckle (second joint) of your thumb to gently pound back and forth across the transverse arch several times. Think “meat tenderizer.” You may also massage the ball of the foot with a small circular motion.

Heel: Using the same hand position and motion as for the ball of the foot, pound the outside edges and bottom of the heel.

Longitudinal arch: Visualize a line from the center of the heel to the midpoint of the transverse arch. This is the longitudinal arch, and the thumb joint is the preferred tool for working lengthwise along it, using gentle to moderate pressure. Reflexology places the root of the kidney meridian along the path of the longitudinal arch toward the ball of the foot. This is said to connect to the abdominal nerve center, known as the solar plexus, or as the third or “power” chakra in yoga. Many people experience the lovely fringe benefit of a pleasant sensation in the abdomen when massaging along this line. An “ouch” is also a possibility, but you won’t hurt yourself.

The foot triad: To stand securely, distribute weight evenly between the base of the big toe, the base of the baby toe and the center of the heel.

Two years ago, I did a continuing education workshop with Stacey Lei Krauss of “Sole Training,” which included her versions of these moves. She offers a 20-minute video that includes a simple, restorative self-massage sequence and a standing series of exercises promoting strength, flexibility and kinesthetic awareness. It costs $9.98 to download, which is, what, 25% of a spa pedicure? Check it out at willpowermethod.com. The American Council on Exercise website is another great resource. Go to acefitness.org/acefit, and search “barefoot training” at top right of screen.

Be kind to your feet, and they will return the favor.

Molly Schechter is an ACE-certified personal trainer since 1996. She has a specialty certification in older-adult fitness plus YogaFit Instructor Training, SCF Yoga Fundamentals I and II and Power Pilates™ Mat Certifications. She teaches classes at the Bayfront Park Recreation Center and the Longboat Key Club. Email her at [email protected].