Body Aches & Pain - Moving Like A Mother

Treat your feet (How to pick out the best shoe)

Posted on August 20, 2020May 16, 2023 by Monica

Just like there are all different types of people, there are all different types of feet. Big, small, pronators, supinators, high arch, no arch, flat feet, a square foot, a stretched foot, and even a catch all known as an “irregular foot”. Real original. So unfortunately there is no “best shoe” for everyone despite what media and advertisers may lead you to believe. However, there are some general principles and ideas that can lead you to selecting the best shoe for you. When selecting a shoe you should take into consideration what type of activity you are doing, your general foot shape, and your alignment to help pick out the best shoe.

What type of activity you are doing?

So question number one; what activity are you doing? Are you sitting, walking, running, standing, lifting weights? Different shoes will work better in different situations. You need to decide if you need mobility, stability, or support. Lets look at some common activities you might be participating in.

Prolonged standing:

If you are performing a lot of standing you likely will want a shoe that has good arch support, offers stability, and decreases the pressure points on your feet. Again, your foot shape will determine the exact shoe that is best for you. Shoes that I like for prolonged standing, or have been recommended by friends and family, include Nike tennis shoes, Danskos, and Vionic . For a complete list of 11 highly rated shoes for prolonged standing you can check out this list on prevention.com.

Running:

Not to sound like a broken record, but once again “the best running shoe” is going to depend on the make-up of your foot as well as your running mechanics. There are many different types of running shoes that offer stability, mobility, or more of a minimalist support. I personally do well with a minimalist light weight shoe. But others need more of a supportive shoe when running to prevent foot and knee pain. There are so many different options for running shoes that it can be overwhelming. My suggestion would be to head to a running store and be evaluated for free. Plus you can try out different shoes within the store. Find something that feels good for you. And remember that a higher price tag does not mean a better running shoe.

Weight lifting:

When lifting weights you generally want a harder, rigid sole that allows you to press down into your heels when squatting; not a running shoe. Many people make the mistake of working out in running shoes. However, running shoes often have a cushy sole to reduce the repetitive force that is placed on your heel when running. Your best bet for weight lifting shoes is something similar to a Chuck Taylor Converse shoe. These minimalist shoes can provide support without being too cushy on your feet.

Prolonged walking:

A good shoe for prolonged walking follows the same general concepts as prolonged standing. Again you should aim for something with good arch support; a shoe that reduces pressure on your heel and sole of your foot; and a shoe that fits well. If you are pregnant it is very important to have a well fitting, supportive shoe. Not only will it reduce pain but it can also help to reduce swelling.

Shoes in the house:

Gasp!…shoes in the house?! I was raised to NEVER wear shoes in the home. However, as I’ve gotten older and spend much more of my time at home barefoot and standing while cooking or cleaning I have discovered the benefits of wearing shoes (or slippers) in the home. These shoes can be your designated “house shoes” and can be worn strictly within the home if you’re feeling weird about it. But wearing shoes or slippers that support your arch while you are doing household tasks can be very helpful in reducing foot aches and pains. Birkenstock slippers, Ugg slippers, Crocs, and Adidas slip-on sandals have all been highly recommend as great house shoes.

What types of shoes should you avoid if you have foot pain

Without exception the following types of shoes are good for no-one. These shoes lack support and can cause foot aches and pains (and even hip, knee, and back pain) if worn too often. These shoes should definitely be avoided if you are already suffering from foot pain.

High heels
Flats
Flip flops
Loose fitting shoes (dress boots)

Other things that can help foot pain

Orthotics

If you are suffering from foot pain due to prolonged standing or walking; or you are required to wear dress shoes at work (flats, heels, etc) orthotics can be helpful. Orthotics are inserts that go into your shoe to improve foot alignment, support, and reduce stress on various parts of your feet. You can find good basic orthotics online or at any pharmacy. Custom orthotics are also an option but tend to have a higher price tag.

Plantar Fasciitis Feet Insoles Arch Supports Orthotics Inserts Relieve Flat Feet, High Arch, Foot Pain Mens 9-9 1/2 | Womens 11-11 1/2

Anti fatigue mat

An anti-fatigue mat is a special non-slip mat that can be used when performing activities that require prolonged standing. The mat provides a firm yet cushioned surface for your feet thereby reducing the stress on your feet, knees, hip and low back. They are great in your kitchen or if you perform standing desk work at home. We have one similiar to this and it is a godsend.

Kangaroo Original Standing Mat Kitchen Rug, Anti Fatigue Comfort Flooring, Phthalate Free, Commercial Grade Pads, Ergonomic Floor Pad for Office Stand Up Desk, 32×20, Black

What’s next for picking out the perfect shoe?

If you are still struggling to pick out the perfect shoe for you I would suggest heading to a local running or specialty footwear store. Often many of these types of stores offer a free foot evaluation that allows you to see your foot shape and where you place your pressure. They can assist you in selecting a shoe that is most appropriate for the activity you do. And finally, I would recommend trying the shoe on if possible. This might seem like a no-brainer but these days so many people order shoes online without ever getting a chance to actually see how they feel on their feet. When you try the shoes on take a little walk, run, jump, squat and see how the shoes feel. Don’t assume you will “break the shoes in”. Remember our feet are our foundation…you need to treat yo feet!

–Monica

Are your feet killing you?(Causes & treatment of foot pain)

Posted on August 17, 2020May 16, 2023 by Monica

Moms tend to be more vulnerable to foot pain. Why? Because our wider pelvis places our legs in a position prone to bad alignment; because of the extreme weight fluctuation we go through during pregnancy; and because we spend a lot of time at home without shoes on standing cooking, cleaning, cooking, etc. That’s just the gosh darn truth of mom life. And now, more than ever, many of us are probably spending even more time at home barefoot… and you may be feeling the consequences. So what causes foot aches and pains? Lets dive in and as always learn some quick tips and tricks that can help provide a little relief if your feet are killing you.

Why you might have foot pain

The foot is a very complex joint made up of 26 bones, 30 joints, and more than 100 muscles, tendons, and ligaments. And all of these different components need to work together to mobilize and stabilize the foot when we stand, walk, run, jump or perform any other activities the day may bring. That’s a lot of different moving pieces (pun intended) and opportunity for something to go wrong. The foot is so complex there is even a specialized doctor called a podiatrist that focuses strictly on the foot. So if you are experiencing unusual or persistent foot pain you should always consult with the appropriate doctor, podiatrist, or other health care professional.

Common causes of foot pain

Foot pain can be experienced in the toes, the heels, or the arches of the feet. Things like postural alignment, strength, shoewear and your activity level can all contribute to foot pain. There are numerous factors and diagnoses for foot pain but where specifically you are feeling your pain is a good indication of what might be the cause. Below are some common causes of foot pain for women

Bunion

If you have a bunion you may be experiencing pain near the bottom of your big toe. Genetics, activity level, foot shape and postural alignment are all factors that may contribute to what areas of your foot sustain the most pressure. Bunions usually form due to increased pressure on the mid part of your foot near your big toe and is common in people who over-pronate (or have flat feet).

Plantar fascitis

Plantar fascitis is pain that is usually experienced in the arch or near the heel of your foot. Your plantar fascia is a thick tissue that stretches from the base of your toes to your heel. Again things like poor alignment, activity changes, poor arch support, and sudden weight gain can cause increased stress and pulling on this ligament. The tissue then becomes swollen and inflamed and pain is often felt near the heel, where the ligament attaches. Things like standing and walking can become very painful, especially first thing in the morning. Plantar fascitis is very common in pregnancy due to rapid weight gain.

Cuboid Syndrome

If you have cuboid syndrome you typically experience pain near your pinky toe. Again, poor alignment and low arches can be a contributor. Cuboid syndrome is often caused by the bones on the outer edge of your foot becoming “pinched” together due to poor alignment of the feet.

General weakness and poor arch support

As I previously mentioned there are many small muscles within your foot. These muscles all work together to support your foot, especially the arch of your foot. They take the weight of your entire body as you stand and move around. If these small muscles are not strong they will become fatigued and stressed out resulting in pain and achiness in your foot.

How do we fix foot pain

Footwear

The type of shoes you wear can be the easiest and quickest way to fix or prevent foot pain. However, there are many different types and shapes of feet so the best shoe-wear is not a one-size-fits-all situation. But in general you should wear a shoe that has good arch support, fits properly, does not have a high heel (sorry), and does not allow your foot to slip and slide around when the shoe is on. Stay tuned later this week for a complete post on foot types and shoes.

Orthotics

Alright, so if you have a pair of shoes you just love but know they are not good for your feet you can always invest in a pair of orthotics. Orthotics can be custom made or bought over the counter. I’ve found that the over the counter orthotics tend to provide sufficient relief for a much smaller price tag. And you can usually find orthotics to fit in all types of shoes; heels, flats, or tennis shoes.

Strengthen

Surprise, surprise. Strengthening! As always, strengthening the muscles of your foot is one of the best ways to treat and prevent foot pain. Below are two easy ways to strengthen the very small muscles within your foot.

1.Towel Scrunches– While sitting use your toes to scrunch up a small towel that is spread out on the ground. Focus on really squeezing and flexing your toes to scrunch the towel up. Repeat this for several minutes and perform this exercise often.

2. Pick Up Small Objects– Try using your toes to pick up small objects throughout your house. Your kids legos or little toys are perfect for this exercise. Other great objects to try and grab with your toes include batteries, pens, or hair ties.

Massage/stretch

Towel Calf Stretch– Sitting place a towel looped around your toes. Gently pull your toes up towards your shin until you feel a stretch in your calf. Hold for 30 seconds and repeat x 3.

Tennis ball – Use of a tennis ball is a great way to work out tightness in the arch of your foot (especially with plantar fascitis) Simply use your body weight, gently pressing your foot down into the ball, and roll the ball along the arch of your foot. For even more relief you can do this same exercise using a frozen water bottle.

What’s next for foot pain?

Your feet are the foundation for your body. The body is a chain and each joint up the chain will be effected if your feet are not functioning properly. So having strong, well supported, pain free feet is important for avoiding other issues such as back, hip, and knee pain. Remember, persisting or intense foot pain should always be checked out by a doctor. Be sure to check back later this week to learn exactly what kind of shoes you should (or shouldn’t) be wearing to keep foot pain away.

–Monica

Make Your Booty Work (6 Exercises for Glute Strength)

Posted on August 13, 2020May 16, 2023 by Monica

Having a bootylicious backside is definitely part of today’s ideal physique for women. You see it all over the internet; fit women with six pack abs and perfect bubble butts working out in tiny exercise shorts. But there are several benefits to having a strong butt that has nothing to do with how your booty looks in your favorite pair of jeans. So why are strong glutes so important and how can you make your booty work for you?

Why are strong glutes important

Your rear-end is composed of three main muscles; the gluteus maximus, gluteus minimus, and gluteus maximus. These muscles are responsible for extending your leg backwards, kicking your leg out to the side, and turning your leg inwards and outwards. The glute muscles are also critical for stabilization of the pelvis especially during single limb stance activities (standing and getting dressed, walking, running, stairs…basically all things we do everyday) A big booty does not equal a strong butt and many of us actually have fairly weak gluteal muscles. So why exactly is it so important that our glutes are strong?

Improved Posture:

A lot of us may spend a lot of time sitting. When we are sitting our gluteal muscles are often “turned off” and our hip flexors (in the front of our hips) become shortened and tight. This pulls our pelvis and our posture into a forward flexed alignment and can result in increase low back pain and problems with other movements. Strong gluteal muscles counteract this forward pull and allow us to stand up taller and straighter.

Pelvic Stability:

Your gluteal muscles surround your pelvis and work to keep it stable during all dynamic activities. Instability can lead to pain and risk of increased injury during dynamic activities, especially during exercise and running.

Reduced Pain:

Your gluteal muscles are one of the most important muscle groups to reduce low back pain and knee pain. As previously mentioned, the glutes work to stabilize your pelvis as part of your core. When the glutes are strong the low back does not have to work as hard when standing up, walking, standing upright, and many other motions you perform throughout the day. Also, when the glutes are strong the knees tend to be in better alignment and sustain less force from our everyday movements.

Improved Athletic Performance:

If athletic performance is your game, glutes are your gain. Strong gluteal muscles are important for running faster, jumping higher, and cycling longer. But even if you don’t consider yourself an “athlete” there are many activities strong glutes can help with. Would you like to jog longer? Hustle up and down your stairs faster? Squat down and pick up that laundry basket without low back pain?

So, you can see that a strong rear-end is important for better function and living a pain free life. So lets get to work. Check out these exercises that will be sure to make your booty work. Only equipment needed is an exercise band.

Six exercises for gluteal strengthening

Squats: Spread your feet about hip width apart. Shift your weight back onto your heels. Lower down by bending at the hips and knees while keeping your back straight and upright. Repeat x 10

Hip abd walks: Tie a resistance band around your ankles. Bend knees slightly while keeping back upright. Take 8-10 steps in one direction while keeping tension on the band. Return to starting position

Donkey Kicks: On hands and knees lift one leg up towards the ceiling while keeping knee bent. Make sure you are squeezing your glutes. Repeat 10 x each leg

“C” Walks: Tie a resistance band around your ankles. Bend knees slightly while keeping core tight and spine erect. Swing leg inwards and then out as though drawing a “c” with your leg. Repeat on other leg as you slowly walk forwards. Repeat for 10 forward steps.

Sumo squat: Point your toes outward and assume a wide stance. Slowly lower while keeping spine straight. Repeat x 10

Diamond Leg Lifts: Lay on your stomach and bend your knees outward and place feet together. Squeeze your glutes and lift feet up towards the ceiling. Repeat x 10.

Perform routine for 3 total sets.

Check out the video below for a better visual on how to complete the exercises with proper form.

What’s next?

As you can see having a nice back side has numerous advantages that have nothing to do with image. Check out the 6 pelvic stability exercises you should be doing for even more gluteal strengthening. And always remember the body is a chain and one strong link will help another so working on strengthening your core, your legs, and your whole body will help keep you strong and moving like a mother.

–Monica

Sciatica: A real pain in the butt (what causes it & why)

Posted on August 10, 2020May 16, 2023 by Monica

We all know being a mom can be a real pain in the butt. But what about when you actually have pain in your butt? Now that is just not fair! If you are having aching, numbness, or sharp pain from your butt down the back of your leg you may be experiencing sciatica. Sciatica is a word that gets tossed around a lot but what actually is sciatica and why do some women get it?

What actually is sciatica?

Sciatica is an irritation or compression of the sciatic nerve. The sciatic nerve is the largest nerve in the body and starts at the base of your spine, runs through your pelvis/gluteal region and down your leg to innervate most of your lower leg. Sciatica can feel like a burning, aching, or shooting pain and is most often felt only on one leg. It follows the path of the sciatic nerve (through the butt, down the back of the leg and into the foot). Sciatic nerve irritation can cause numbness, weakness, or pins and needles sensation in your leg. Sometimes it can even feel like an electric shock sensation down your leg. All of these symptoms can lead to pain and discomfort with walking, standing or sitting.

Ok, so what causes sciatica?

First, it’s important to note that sciatica is a symptom, not a condition. There is usually some condition in your body that is causing the sciatica to occur. Most often sciatica is caused by a herniated disc or spinal narrowing which can occur from prolonged stress or an acute injury to the lumbar spine. Sciatica can also be caused by tightness of the muscles around the gluteal/pelvis region. One of the most common muscles to irritate the sciatic nerve is the piriformis muscle. The sciatic nerve travels over, through, or under this muscle so adhesions or tightness of the piriformis can result in compression and irritation of the nerve. Thirdly, instability and laxity of the ligaments and muscles of the pelvis can cause certain areas through which the sciatic nerve travels to have excessive pressure and therefore, irritation. This is often the case in pregnant women.

How common is sciatica & who gets it?

Those who have physically demanding jobs that involve a lot of bending, lifting, or standing typically tend to put more pressure on their spine which can result in disc herniation or degeneration of the spine. This places them at increased risk of developing sciatica. Similarly, but on the opposite end of the spectrum those who work jobs the involve a lot of desk work and prolonged sitting are also at risk. Most people do not have good posture during prolonged sitting which will irritate your spinal posture muscles and potentially compress your discs in your spine. Furthermore, inactivity and prolonged sitting causes your muscles to become shortened and tight especially around the hips and pelvis.

And as previously mentioned, pregnant women are more susceptible to developing sciatica. A gradually changing posture; the hormone relaxin coursing through the body which causes the ligaments of the pelvis to become unstable; and the increased pressure on the uterus and pelvic muscles creates a perfect storm for sciatic nerve irritation.

How do we fix sciatica?

You should always speak with the appropriate health care provider if you are experiencing prolonged or unusual back or leg pain. But if you are looking to avoid or relieve some of the nagging pain sciatica can bring try out some of these tips to get some relief.

Activity Modification:

If you have a physical job try to sit briefly or stretch to avoid prolonged pressure on the low back or pelvis. Avoid prolonged standing in one position by placing one foot up on a small step or raised surface to reduce pressure on the lumbar spine. If you have a sedentary job make sure to get up and move around several times throughout the day.

Stretch:

Below are some stretches particularly for the gluteal or piriformis muscles; the most common muscles that compress or irritate the sciatic nerve. Learn more about back pain and helpful stretches for low back pain in motherhood here.

Child’s pose – Sit your bottom back towards your heels and stretch your arms forward. Hold for 30 seconds. Repeat x 3

Seated piriformis stretch– Cross the affected leg over the thigh of your other leg. Gently press your knee downwards and lean forward over your leg while maintaining a straight low back. Hold for 30 seconds. Repeat x 2

Supine piriformis stretch– Cross the affected leg over the thigh of your other leg. Reach and grab your unaffected leg and bring it towards your chest. Hold for 30 seconds. Repeat x 2. Can also be performed in a seated position on the floor.

Massage:

Massage is another great way to reduce muscle spasm or tightness which may be contributing to sciatic nerve irritation. If you don’t have access to a masseuse (or your husband can’t massage to save his life) you can use a tennis ball to self massage. Simply place the tennis ball under your painful side while sitting; move over the top of the tennis ball using your body weight to press into any tender or painful regions around your hip/buttocks. If you find a particularly tender area hang out there to encourage the muscle to release.

Strengthen:

I will never be done stressing how important it is to have strong and stable muscles. Stability prevents the body from moving in bad ways that can cause pain and discomfort. You can start with the 6 pelvic stability exercises you should be doing. And check out my next blog post this week for more booty work to keep you movin and groovin with less pain.

What’s next?

Again you should always speak with the appropriate medical professional as no two people or their symptoms are the same. If something does not feel good or seems to make the pain worse, stop. There are many possible contributors to sciatica . Lumbar degeneration, core weakness, muscle imbalances/tightness and excessive pressure on the pelvic muscles are common contributors to sciatica pain. Later this week I will post some more exercises that focus on your glutes to help stabilize your pelvis. So be sure to come back and check it out.

–Monica