Have you ever injured your foot, or even one or more of your toes? If so, you realize what an impact this injury or pain has on your ability to move! Your feet are so important that they have even been called the “gateway to movement”.
Did you ever stop to consider your feet when it comes to practicing Tai Chi?
I’m sure you have noticed people walking with ill-fitting shoes (especially worn-out flip flops). You notice how their weight rolls to the edges of their feet! Footwear (link to my blog on footwear) is important, especially if you are accustomed to wearing thick soled athletic or leisure shoes, high heels, non-supportive thong sandals, etc. Whatever you do, do NOT wear them while practicing or learning Tai Chi. They are terrible for your posture and you are at risk for injury. Incorrect footwear also puts your body out of alignment, especially your ankle. Do this enough and it will have a negative effect on the muscles that keep your feet aligned, as well as your hips and related muscles. Your muscle strength will weaken and your hips will become tight, which in turn will limit your foot function. Your ability to maintain a strong root in Tai Chi will decrease greatly.
It is your choice whether you wear flat (minimal) shoes, socks, or go barefoot. Hard surfaces may come as a shock to your feet, especially if you are used to wearing thick soles. However, it’s important to be able to feel the surface below your feet. So take your time and be sure to center yourself over your feet so that all 3 or 9 points bare your weight equally. That’s your point of balance.
We’ve talked about the importance of rooting and the “3 Nails” in a past blog on rooting. The points are:
the ball of the foot,
the heel, and
the big or great toe.
Some Tai Chi lineages talk about 9 points (nails, if you will). These points are:
all five toes,
the two pads (on the ball of the foot),
the outside edge of the foot, and
the heel.
Another method/practice is called the “Tripod”. While standing with the majority of your weight on one foot, without lifting your foot, try to lift your toes on the weighted foot as high as you can. This engages what is known as the “Windlass mechanism” in the foot which brings everything into alignment and locks “the bones” in place. Now you can relax your toes but retain the balance of the “Tripod”. The three points of pressure will be the ball of the foot (behind the great/large toe), the little ball behind the little/small toe, and the heel. When you stand in a neutral position, the three points should have equal pressure.
If you have trouble doing a Tripod, or keeping your 3 (simplified) or 9 points on the ground while you are standing, the problem could be with your hips. If they are tight and your muscles (in the legs and hips) are weak, your foot function is going to be limited.
Aging Feet
Let’s talk about the aging foot/feet. When you are standing properly, your body weight should be spread evenly over your feet. When you walk, depending on whether you are walking fast or slow, the force on the heel is about one times your body weight, and more if you are moving quickly. Unfortunately, the pressure shifts to the outside edge and to the ball of the foot and toes as you push. That’s great if your feet are healthy and young. They can repeat this movement without pain thousands of time a day.
Unfortunately, as we age, muscle tissue “thins out” and you have less cushioning in your feet. As well, the nerves that supply your feet are not as efficient as they used to be. You may notice some loss of sensation, and some swelling of the ankles and feet as blood pools in veins. As we age, our feet tend to flatten out (fallen arches), and bunions and claw toes may appear, which adds painful pressure. Bottom line: muscle imbalance and bone misalignment throw off the foot’s “biomechanics”. Pain occurs! Falls happen!
According to the Institute for Aging Research (Boston), foot pain is a more common culprit in indoor falls rather than outdoor. Other researchers determined that foot pain is linked with poor balance and a slow gait as well.
Because it is based in Taoism and the Yin and Yang philosophy, Tai Chi stresses balance, wellness, and a “connection to the surrounding world and nature.” You regularly shift weight from one foot to the other’'; either side to side, or forward and back. Tai Chi works the whole body to build strength, reduce stress and anxiety, and improve balance. It also engages the many tiny muscles in the feet as well as the larger leg muscles. Tai Chi can even help plantar fasciitis by stretching the tight foot, ankle, and calf muscles contributing to plantar fasciitis pain; while at the same time increasing flexibility, strengthening your muscles, and reducing or eliminating tension.
Tai Chi teaches students to be aware of their body position and alignment, correct weight placement, and how to relax and decrease muscle tension. The slow, flowing movements have also been shown to improve balance and confidence. Be sure to think (and remind yourself) about centering your weight on the 3 or 9 points. Hopefully, it will eventually become a habit.
Remember - we NEVER want to lose our awareness and/or sensitivity anywhere in our body. As well, our feet are vital to our ability to walk and stand!!!
Bottom line: the feet are our foundation - make sure they become and/or stay strong and healthy!
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