Hello from Germany,
recently I have often had pain in the front of my right foot after glide-walking. When I walk, I bend my upper body slightly forwards so that the gluteal muscles can work better and I also land on slightly bent legs, as was shown in the foundation course. I also try not to let the feet kick out too much forward. In the long run, however, there is probably too much weight on the front part of the foot, so that it really hurts at some point. I guess I'm doing something wrong. I never had any problems with my feet before. Basically, I think glide-walking and the idea of stretching the psoas with every step are great. It already helped me a lot with the pain in my lower back and I also got a lot more flexible.
Maybe it also could have to do with that my right leg is a little shorter than the left?
Any ideas?
Best wishes,
Steffen
2 days 17 hours ago
10/24/2014 - 11:05am
Hi Steffen,
Thank you for reaching out to us at the Gokhale Method. In regards to your question about having right foot pain when you walk, as you've indicated, this can be from various reasons. When you take a step forward, try to land your heel slightly before putting weight on the fronts of your feet. Often we put our weight too far forward on the fronts of our feet when walking. The smaller bones of the feet in this area aren't meant to take all that force. Rather, our heels are better designed for that. Then transfer to the front of the foot once you've landed. Additionally, focusing on strengthening your feet can also help you keep the proper shape of the foot. We describe it as a kidney bean foot. If you have Esther Gokhale's book, "8 Steps to a Pain Free Back", you can find specific foot exercises that will improve strength and flexibility. Also, finding a teacher in your area who can watch your walking form would be ideal as they would be able to see first hand what you're doing as you walk. I hope this helps you as you navigate your posture journey!
In good health,
Kerri
4 days 7 hours ago
04/05/2019 - 7:23am
Hello Kerri,
thank you for your answer. I have firmly planned a refresher course in the near future to deepen the techniques and especially the glide-walking. Unfortunately, the current corona/covid situation won´t allow that for the next coming months. So I'll have to be a bit more patient. For the past few days I've tried not to lean forward so much while walking and to land more on my heels. That clearly reduced the pain in the front of the foot a little bit. On the other hand the glutes no longer had to work that hard. I also have the feeling that the weight comes mainly on the fronts of the foot in the phase when the heel stays extra long on the ground, the phase where the psoas stretch happens. I just can't find the golden middle yet. But I will definitely stay tuned. Thanks again.
Best wishes Steffen
2 days 17 hours ago
10/24/2014 - 11:05am
Hi Steffen
There are many different aspects to walking well as you are discovering. At first I recommend concentrating on one thing at a time. Try just squeezing the glutes as you walk. You can also try doing the glute squeezing exercise suggestion in the back of the book. As your glutes get stronger I think you will find you don't have to lean so far forward to engage them. Of course having a teacher watch you will help clarify what you're actually doing. Keep in mind your weight will eventually go to the front of the foot in walking. We break it down in sections which can sometimes be confusing with an action that normally moves so quickly. Hope this clarifies for you more and you have an opportunity to meet with a teacher soon as I believe this will be very helpful for you.
Best Wishes
Kerri
4 days 7 hours ago
04/05/2019 - 7:23am
Hi Kerri,
thank you again for your recommendations. I practice every day and slowly the pain is getting a little better. I think it's going in the right direction, even if I'm not there yet. I actually thought my feet were already pretty strong, but apparently there is more pressure on my forefoot while glidewalking. Landing on my heels definitely helps. Also I am probably not always 100% aware of that my toes are grabbing the ground with each step. It´s easier to do that barefoot., but I find it difficult in shoes. There is still a lot to be done ;-) But I will stay tuned until a real meeting with a teacher is possible again.
Best wishes
Steffen