503-705-4762

Tag: healthy feet

Healthy Feet For Better Balance Workshop!

  • Who: YOU (and your feet)
  • What: 45 minute foot massage, strength, and mobility
  • When: Saturday March 16th at noon (Pacific)
  • Where: On Zoom
  • Why: Improve your balance, do something loving and caring for yourself that feels really good!
Sign up today!

Can you easily spread and wiggle your toes?

Do you suffer from foot pain, plantar fasciitis, bunions, or hammer toes?

Join us on Zoom Saturday March 16th at noon Pacific and learn an easy-to-follow foot strength and mobility program you can do at home with minimal equipment.

We will work from noon to 12:45. I guide you through a quick foot anatomy lesson, a foot massage program, foot and ankle exercises and stretches, and we’ll test our balance.

Your feet will feel fantastic, and you’ll have learned self-care techniques you can use anytime, anywhere!

You won’t need any special equipment, but if you have a couple of towels, a tennis ball, and a dining chair, please have these handy.

My focus for 2024 is BALANCE.

What do healthy feet have to do with balance? If you have strong, flexible feet and ankles, you are better able to balance, and less likely to fall.

Big toe mobility plays a role in a healthy walking gait. If your big toe is tight or you suffer from bunions, you may have a less efficient gait (walking pattern).

While you may think there’s nothing you can do, or that your bunions or hammer toes are hereditary, I’m here to tell you that you CAN make positive changes in your feet.

Join us for this interactive workshop and learn how to take care of your feet so they can take care of you!

sign up today!

xoxo

Anne

Put A Spring In Your Step – Healthy, Pain Free Feet Workshop!

Do you suffer from foot pain, bunions, plantar fasciitis or hammer toes?

Would you like to spend an hour pampering your feet?

Click here to purchase the recording of this Healthy Feet Workshop!

We start with heat (either a foot soak or hot towels depending on what you have access to), then self massage and foot mobility work, then exercises to strengthen your arches and toes, and lastly stretches and flexibility work.

This workshop is suitable for all feet, whether you are currently experiencing pain, or not.

You will need a dish tub large enough to soak your feet, or two towels, a stretchy band, and a tennis ball, bouncy ball or small massage ball.

  • Who: YOU! (and your feet).
  • What: Foot pampering workshop.
  • When: Online, at your leisure.
  • Where: Watch the recording wherever you like!
  • Why: Your feet deserve some TLC.
  • How: click here to purchase the recording.
  • How much: FREE for Fit Club members, $20 for guests.

*You are purchasing a recording of our workshop that happened live on Zoom on March 12th, 2022. If you’d like to join our next live workshop, type your email address in the box over there to the right, under “Sign Up For The Monthly Newsletter”. You’ll be the first to know about upcoming events like this one!*

Love Your Feet Workshop Saturday February 22nd

Do you suffer from foot pain? Are your feet in need of some TLC? This workshop is for you! Learn an easy foot care routine that includes mobility and strength exercises, and myofascial release.
  • Who: you (and your friends!)
  • What: 90 minute workshop. Learn self care for your feet.
  • When: Saturday February 22nd, from noon to 1:30.
  • Where: Fluid World Headquarters – 1635 S.E. Malden Street, Suite C, Portland, Oregon, 97202.
  • How much: One person for $35, two people for $60.

  • How do I sign up? Call or email Anne (503) 705-4762 Anne@FluidPortland.com

Please wear pants that can be rolled up, or bring shorts to change into. I will have loads of foot care goodies for you to play with, and will have a selection of toe socks, Correct Toes, self massage tools, and other fun things for sale.

Happy New Year!

How’s your 2020 starting off? Are you rolling into the new year (and new decade) feeling relaxed, rested, and fresh as a spring daisy? Man I sure am. I spent a large portion of December on vacation and used some of that time to sit quietly and think about you (yes, YOU!). I’ve got some exciting things coming your way, including these workshops (below). Please join me for one, or all three!

In addition to our ongoing weekly classes, we have some really cool workshops coming up.

To sign up, call or email me today!

(503) 705-4762

Anne@FluidPortland.com

If you don’t see something on the list that you would like covered, or if you’d like for me to meet with your group privately, shoot me an email to schedule a workshop at your convenience.

Love Your Feet – February 22nd. Do you have bunions, plantar fasciitis, fallen arches, or foot pain? Are your feet in great shape, and you’d like to be papered? This workshop is for you! We start with a warm foot soak, then a gentle scrub, then mobility and strength exercises, and self massage.

Better Balance – April 18th. Are you afraid of falling? The likelihood is that at some point we are all going to fall. How do you minimize the chance of serious injury like a broken bone? Conquer your fear of falling through rolling exercises that remind your body how to crumple to the ground like a child.

Foam Roller – May 16th. Do you suffer from tight, sore muscles? Want an easy to learn program you can do at home in between massage appointments to keep your muscles supple? Learn Anne’s “top ten” foam roller exercises that include release work, stabilization, and strength and balance training.

  • Who: you (and your friends!)
  • What: 90 minute class that includes a handout and/ or video. Be prepared to move your body, not necessarily a sweaty workout, but wear comfy clothes, like sweats or yoga pants. You will have the most success if you are currently able to get up and down from the floor with relative ease (but if you can’t no worries, I will offer modifications).
  • When: Saturdays from noon to 1:30 (specific dates above)
  • Where: From the comfort of your own home! All classes and workshops are now virtual! Call or email Anne if you need a foam roller.
  • How much: One person for $35, two people attending the same workshop for $60 (per workshop).

  • How do I sign up? Call or email Anne (503) 705-4762 Anne@FluidPortland.com

 

Healthy Feet, Healthy Body

If you have done any personal training with me or attended one of my Pilates or yoga classes you have no doubt heard me discuss the importance of strong, flexible, healthy feet. Greater strength and mobility allows for more economic movement.

What are “Healthy Feet”?

  • Pain free!
  • Strong and flexible, feet, ankles and toes, that all articulate when you walk.
  • Toes are straight, not crooked, and point straight forward.
  • Toes lie flat, not curled under, with toenails pointing up towards the ceiling.
  • Foot is triangle shaped, widest at toes.
  • You are able to walk barefoot without discomfort.

Why is Foot Health Important?

Deconditioned foot muscles can cause muscles in your legs, hips and back to work less efficiently. This may translate to pain in your knees, low back, shoulders and neck. Common foot ailments include: bunions, neuromas, plantar fasciitis (or plantar fasciosis), hammertoes, and ingrown toenails.

How Can I Correct These Problems?

Oh I’m glad you asked! The good news is a lot of this is under your control. Start paying attention to which shoes hurt your feet, what activities make your feet feel better or worse? Kick your shoes off once or twice a day and walk around the house or office barefoot (if you are not currently in a painful, inflamed state). Meet with Anne to learn about:

  • Foot strengthening exercises
  • Healthy footwear
  • Correct Toes
  • Use of heat or cold
  • Myofascial release work

In this recent article about a new “foot core paradigm”. Dr. Patrick McKeon, an athletic therapist and professor of exercise science and his colleagues outline their ideas presented in the March issue of the British Journal of Sports Medicine. They argue that traditional sports medicine largely ignores the contribution of the intrinsic foot muscles in stabilization work.

“When we talk about core stability, you immediately have visions of people training their abdominal muscles,” says Dr. Patrick McKeon, an athletic therapist and professor of exercise science at Ithaca College in New York.

“We also have a foot core,” he says. “The muscles in the foot behave in the same way.”

These small muscles in our feet help keep us stable and balanced as we move. By relying on shoes with arch support, or orthodics we use the small muscles less. The large muscles of the foot and lower leg often take over the role of stabilization. This can lead to overuse injuries. When my clients ask me about orthodics I recommend using them as a temporary “cast” to support and immobilize the injured area while it heals rather than using orthodics an ongoing permanent solution. Once the inflammation is gone you can begin strengthening the muscles that support your arch, rather than allowing them to become deconditioned.

So how do we strengthen these tiny muscles? The authors recommend spreading the toes wide, squeezing them together, curling your toes and pulling a towel towards you, and picking up a marble with your toes (all moves by the way that we did here in our Healthy Feet Workshop this past February).

Contact me to find out how my “Healthy Foot” program can help you live pain free!