Flip Flop Fatigue
- Jody Gudmundson
- Feb 16, 2017
- 3 min read
Summertime is finally here and with it comes flip-flop season. Flip flops are one of my favourite types of footwear but did you know all the damage they can do? I have been hearing all week about people with low back pain, ankle and leg pain. Most of which I'd wager can be related to flip-flops. This foot, leg, and back ache is flip-flop fatigue.
Flip flops do a number on our bodies from the foot up, this makes sense as Joseph Pilates always said that your correct spinal alignment starts from the feet up. Damage done to you by your beloved flip-flops include toe pain and damage, heel pain, leg pain, alterations to your gait and your posture.
Among many issues with prolonged usage of flip-flops is an increased risk of hammer toe. Hammer toe is a bent toe deformity caused by footwear, particularly flip-flops because you must grip the shoe with the toes with each step. Over time this leads to pain and stiffness in the toes causing hammer toe. Flip flops can also aggravate bunions because flip flops enhance any pronation in the foot. (Check out the third toe on the left - beginning stages)
They also accentuate the heel stake force with each step. This impact eventually causes pain and can lead to heel spurs, and arch damage. The improper support of the flip-flop results in additional strain on the connective tissues and tendons between the heel and toes. This strain on the tendons and fascia in the foot can lead to plantar fasciitis.
Walking in a shoe that doesn't bend properly like your own foot or provide any arch support affects the biometrics of your gait and posture. This alteration results in compensatory patterns throughout your body. This is why you get lower back pain, leg pain and even headaches when you wear those flip-flops too much.
Fear not! Although flip-flops are not the best choice in summer footwear there are some things we can do to counter the effects. First and foremost of course is to do more Pilates! Pilates emphasis on footwork and proper bony alignment is great for countering flip-flop fatigue. A group class twice a week or a private session can go a long way to help.
On top of that there are some simple exercises you can do at home. All you need is a little bouncy ball (1 inch diameter) from the dollar store, and the elastic band off your broccoli bunch.
Start by placing the small bouncy ball under your heel, not at the bony part but a little forward where it starts to go down into the arch and its a little more fleshy. Here comes the uncomfortable part, I want you to stand on the bouncy ball with as much of your body weight as you can tolerate. Trust me this is one of those "it feels amazing when you stop things". Just stand here for 30 seconds to a minute and let that tension release. Then you start to slowly roll the ball forward towards your toes right down the middle of your foot. Continue to keep your body weight on the ball as you roll it back and forth 6 times, stopping when you reach the ball of your foot. Feels great right?
Now take the ball to the top of your foot where the toes connect to the ball of your foot. Not in the crease between the toes and ball, but on the ball of the foot itself. Roll the ball side to side, you should feel it along the metatarsals of the foot. Really put your body weight into it, particularly as you reach the pinky toe side. This will loosen the fascia across here and help release the tension in the toes. Do this side to side about 6 times, then take the ball out from under your foot and stand even on both feet - notice the difference? Repeat with the other foot.
With the elastic band, place it around your big toe toward the top. While holding down the other toes, gently pull the elastic upwards to lift the big toe off the floor. Do not try to use your muscles for the lifting just a gentle pull with the elastic is good. Notice when your toe comes down if you have some bunion issues and the toe leans in towards the other toes. If it does you can gently pull it outward into proper alignment for a good stretch. Lift and lower the toe about 5 times then move on to the next toe, until you have done all of them.
Take care of your feet because you use them every day. Take time for a pedicure, either at home or in the salon.
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