Dr. Sarah Simison DC

What do you see??? Sometimes a foot problem is more than a foot problem. History of this case: ... foot pain with running, occurring at distances beyond 5km sharp, knife like pain below right 2nd, 3rd, 4th metatarsal heads (think the ball of the foot under toes 2,3,4) foot pain has been there her whole adult life, but intensified when she started running 3 years ago. fractured her ankle when she was 12 years old incidentally (or not?) her bunions began at 12 year old also This patient is awesome for a couple reasons: 1She is compliant with the advice she's been given. She listens, understand it won't happen overnight, and is motivated by what she is learning. 2Her feet are super interesting. This just makes it fun. 3She's just a cool human. Wanna guess what some physical testing found? I'd love to hear your thoughts, feelings, emotions below... Or.... leave me a question you have about these feet More on these beauties later this week #simisouls See more

Giving Saturday snuck up on me a bit this month, as it’s this week, and came quick after our holiday amidst an extra week of kiddos home! (As per me trying to post a story about it during home school) This month I wanted to do something to support small business that are trying to stay afloat amidst tight covid lockdown restrictions. Being able to continue to work outside of the home has me feeling fortunate. And although it’s a small contribution, I’d like to do what I can... to support those closed. There are still appointments open for giving Saturday, so contact @peakbrooklin if you’d like to make an appointment! This Saturday’s proceeds go to support @yogabyveda, a yoga studio downtown Whitby. To enter the contest for the gift of a month of yoga (online until the restrictions are lifted): 1follow @yogabyveda 2share this post in your stories & tag me with what you have been doing to stay active during the pandemic! * Bonus entry if you comment below with your favourite small business. All patients in on Saturday will also get a bonus entry *This contest has no affiliation with IG.

As a practitioner, we are trained to motivate you, inspire you, drive you, (help) heal you, educate you, and treat you. As a person, we are human. More than once I've had a patient say "oh but you eat so healthy/ you are so active/ you probably hate these shoes/ you (insert comment here) wouldn't understand". The cumulative meaning of these statements paint [me] the practitioner as "perfect" / "unflappable"/ "infallible" / "superhuman". ... Social media does nothing to counter this, as we all put out content to inspire, educate, and market. It is my job to motivate you, to give you a different lens in which to see how your rehab fits into your life. Toe teach you the small chunks & to explain the progressions. Try not to miss the trees for the forrest. Let me be the first to tell you that we practitioners are far from perfect. We don't like our rehab either, we are lazy, we are tired. I have finally learned one thing though. To change my expectations. Not to lower my expectations, but to lessen the load I expect to carry each day. To start with small steps, and build tiny habits before expecting to maintain large changes. To focus on the trees and enjoy the leaves. I reminded a patient recently who was struggling with stress, overwhelm and the resulting physical pain that was manifesting from it all, that she is doing great, and that all the positive small things she is noticing changing, will build to a greater, stronger whole. CHANGE THE LENS. Focus on the wins, watch them pile up, and then reflect on the whole at a later date. The information age tricks us into thinking everything is "instant". This isn't the truth. It takes time. Small changes add up to big results. Focus small. Reflect big. Expect less of yourself and maybe you'll just surprise yourself in how big you succeed. #simisouls See more

All footwear is not created equal. My feet (the left one especially) are sorely missing how much time they usually spend in those purple foot gloves by @vibramfivefingers. Even the small amounts of winter boot wearing in this covid world, where I mostly wear them for groceries and waking the kids to school, my feet are noticing the difference in the weather more than the rest of my body. Winter play and snow walks don't take the whole da...y, but walking around in clunky boots, no matter which ones, usually leaves my left foot feeling cramped and achy. Skates on a winter pond affect me just as much. And this is all with me still working in minimal shoes & walking around mostly barefoot at home, in a covid world where we are home A LOT When you let your foot be a foot as often as possible, you notice every moment when it can't. You start to realize more acutely how restrictive shoes are and the dexterity, sensory information, & freedom you lose In a shoe. It makes you want to let it be free even more as much as you possibly can. Boots are a necessary evil in our snowy Canadian climate. Which means it is even more important to give our feet some love and rehabilitation when we take them off. What are your favourite foot recovery tools? Let me know! #barefoot #simisoles See more

2020. Oh man, it’s been a year. I’ve taken most of December off of social medal already. I felt the need to shift my energies to align with what I, my energies, my family, and my spirit needed for the season.... Our cups are full, and some days balance is about what you can take off the plate, not making things equal or more. I have been listening to @brenebrown ‘s #unlockingus podcast lately. And at one point near the end of one episode she signed off with this quote: Be awkward, Be Brave, & Be be kind. It resonated with me so much. Maybe it will with you too. It may make it to the bottom of my email signature I loved it so much. So while you take time with or without family this year. With or without celebration. But still hopefully with a bit of magic ... Let me be one to remind you that we are all doling our best, love is the best way forward, and braveness doesn’t mean that you aren’t afraid, it just means you do it anyways. We are all a bit awkward, but above all, we all deserve kindness both to give and receive. Merry Christmas one and all, stop wearing socks in the house- at least try a leather slipper, and enjoy those little sparkles on the 24th and 25th. I look forward to sharing more with you all in the future, and ringing in a new year and new energy. #simisouls #merrychristmas #bebrave See more

I’ve been resting it & It needs rest... Are actually very different statements. Generally I find that I’ve been resting it means too much rest. Where we are babying our tissues, and there is FEAR embedded deeply in how we feel about exercise, rehab, movement. That FEAR is very real and often paralyzing. We are so afraid to hurt that we stop using our bodies. This shouldn’t be confused with something NEEDING REST. I’ll always say that movement is therapy. But there are times to rest, recoup, recharge, and renew. This applies to your feet. To your mind. To your soul. Rest after work helps your muscles and tissues become stronger. Dis-use causes atrophy, lost ability, and poor function. Rest your body and mind. But don’t confuse resting with not using. Good night;). I’m off to rest. #simisouls

There was lots of interest for strategies to help make walking #barefoot at home more comfortable. So I thought I’d do a miniseries! Waking up on the right foot (puns) is always a good start to the day so let’s begin there.... Moving your ankles around wakes up@your feet and connects them to your brain. It helps prevent the wobbly or painful first steps that come from the disconnect or lack of movement caused by sleep. Try this and let me know if there is a difference for you! #simisouls

As you maybe can tell, my kids are front and centre of my life right now. (And no, there is not more on the way, that's the last little one simmering up in there. But sending the eldest off to school this year was a big step for us. Life in general is not static. But life with kids... its an ongoing roller coaster and you're not sure how high the next climb is. This week I'm delving into kids shoes. The topic can be a minefield and t...he opinions can run high in our profession. I'm going to share mine with you. They are mine, they are what I believe and what I practice. What we live. But if they don't jive with you, I get it. No worries, no hurt feelings. These are my beliefs, founded on research that I think is sound, and that I believe to be good. If you want to get the tips now, drop your email into my DM's or in the question in my stories, and I'll send it over lickity split. If you'd rather wait for the drip, I'll be discussing each tip throughout the week & welcoming any questions that come up! Happy Tuesday! #feet #foot #footfunction #chiropractic #whitby #barefoot #health #education #fitness #orthotics #runningshoes #brooklin #kidsfeet #kidsshoes #kidsplay #lifewithkids #parenting #momlife #momhack #shoes #movementforkids #kidsmove #movenaturally #movenat #kidsfoot #whitby #whitbykids #brooklinkids #brooklinmoms #durhamregion See more

So this made so many light bulbs go off for me. It was the beginning of the lockdown, and I had scheduled a virtual physical therapy appointment for my 6 mo old son, with @torontokidsphysio. He was thoroughly resisting sitting at all, hated the position, and would not sit, let alone sit still. He only wanted to be on his tummy and was doing a weird inch worm type of crawl. ... His movement irked me and I didn't quite know what to do, but I didn't like it. The appointment was amazing, Hillary was so great with the virtual style, and I left the appointment with some great advice, & emailed information to encourage T not only to sit, but also provide some strategies to teach him to crawl properly and have him play cross body (an important plane of movement for kids to develop). One thing that stuck out for me was a sentence she said during the chat. "He's found an efficient way of getting [to] where he wants to go." Meaning... we will always find a way. It may not be the right way, but your body will prioritize movement above all else. If it can't do it the "right" way, it will still find a way. You will not sit still, and neither will your child. Sometimes this means that to improve our movement we will have to do the work. We can't always expect it to be automatic. But we can ask for help. We can learn new strategies. We can be MOAR efficient. (Yes I spelt it that way). I learned a ton that day. My son learned a ton that day, & in the few days that followed his movement changed drastically. With just a few nudges. What movement nudge do you need? Let me know #movement #healthymovement #rehab #rehabformovement #movementforlife #rehabforlife #nudge #strategy #movementstrategy #chiropractic #chiropractor #kids #chiropracticforkids #inspire #simisouls #quotestoliveby #simisouls See more

What do you see? Oh man, when I see this video I see soo much of what has to improve. I see lack of core control at the pelvis, I see wobble.... I see a body I would like to be stronger. I see bumps I wish weren't there. I see form deficits, and poor mechanics. I also see a mom who is coming back from birthing a baby, 6 months post partum here. I see a woman working on her strength. I see physical activity that is becoming the solution for mental health stress and overload. I see coping. I see clarity. I see power. What do you see when you look at yourself? All of this matters. All of it is true, and untrue at the same time. All of it empowers and dehabilitates simultaneously if we allow it. Find your worth. Invest in yourself. See both sides of the coin, That's my ask for today. All the love. #inspire #quotesofinstagram #quotestoliveby #woman #strength #strongwoman #girlpower #mentalhealth #mentalhealthmondays #present #bodyconscious #bodypositivity #acceptance #bodyacceptance #simisouls See more

Just keeping it real. This is my work. To serve,... to be honest, to inspire, to educate, to heal, to help, to light a fire when needed. You will determine your health path, your choice. I may give you an alternative option you hadn’t thought of. Doesn’t make it the right or wrong decision. Just makes it an option. This is your life. Live the life you chose. Just educate yourself first. #quote #quotestoliveby #quotesaboutlife #heatlhylife #life #livelifehigh #freedom #happiness #quotesabouthappiness #learning #chiropractic #chiropractor #acupuncutre #whitby #brooklin #brooklinmoms #health #healthychoices #authenticity #authentic #truth #honnesty #simisouls See more

Information isn’t informative unless it applies to you. Unless you can take the content and apply it to your life, change your life, improve your life. I’m going to branch into a new direction this fall. I’m a mom & as I’ve mentioned before, I teach best what I’m immersed in. Plus, frankly I have become super passionate about kids feet and kids movement. So we aren’t going to leave the adults behind, I’m still going to bring a lot of the content fr...om the past to the picture. But we’re also going to dance a new dance. I’m going to draw in some information for you parents about your kids feet, and what we can do to make them resilient. I love this stuff, I live this stuff. I’m excited. Tell me, is there ANYTHING specific you’d like to learn about kids movement or feet? Lets make it personal. #chiropractic #feet #lifestyle #chiropractor #kid #kidsfeet #kidsshoes #kidsplay #lifewithkids #parenting #momlife #momhack #shoes #movementforkids #kidsmove #movenaturally #movenat #kidsplay #play #outdoors #outdoorplay #kidsfoot #kidfoot #whitby #whitbykids #brooklin #brooklinkids #durhamregion #acupuncture #simisouls See more

Well it's been a minute. Hi there! It seems it's fall . I don’t know about you but this summer was a whirlwind for me. This Great Pause we’ve all been experiencing has been a learning curve to priorities. And for me, what that meant was I needed to take some time away from the socials to focus on my family. Mental health, happiness, & connection was where my energy needed to flow. If you don’t put on your own mask first, you can’t help ...anyone else you know? I’ve been back in the clinic for 3 months now & our team is doing an amazing job at keeping up with all the heightened hygiene needs of the current situation. I’m so glad that we’ve had so much positive feedback from patients about how safe they feel in our space. I truly believe we found our rhythm quickly after the re-open and have been keeping the standard high ever since. And now that schools are open, (and I know they are also rocking the new environmental demands), I suddenly have some time to enjoy with you people! I took a bunch of time this summer to simply brainstorm where I wanted to take this wild ride. Hopefully you want to come along. With that said we have a few new faces so let me introduce myself: I’m Sarah, aka @dr.sarahsimison. I am a chiropractor, a mamma , a wife, a dog owner, a snowboarder , a mountain biker a trail runner, an outdoor lover, a treehugger , a family chef, farm to table girl, foodie, wine enthusiast, strong woman, consummate learner, barefoot lifestyle , life loving woman. I’d love to hear something about you, drop me a line below, perhaps to tell me what your favourite thing is about fall? #momlife #momboss #mom #brooklinmoms #brooklin #whitby #healthy #healthyliving #rehabformovement #movementforlife #feet #foot #footpain #chiropractic #running #barefoot #brooklin #durhamregion #simisouls See more

This was the conversation I had with my son this morning before his first day of school. He was so excited, that he was psyching himself out. We talked about how the @avengers are often scared, but they are still brave, and that’s what makes them super heros.... I used the @melrobbins technique of saying I’m excited & aren’t you so excited?? When I felt he was getting nervous or anxious. You know@what? It works! Re- labelling anxiety and nerves as excitement is super empowering. So is being brave like the Avengers. And of course wearing our favourite kids shoes @vivobarefoot.kids helps too. Kudos to all you parents and kids and teachers being brave today. Thank you teachers for being welcoming behind your super hero masks. Hopefully you’re all as excited as we are for the awesomeness to come! #firstdayofschool #firstdayofkindergarten #bebravewithyourlife

Oh so powerful yet heavy words from @inquisitive_human. How does this apply to you? As always, if I bring this magical statement around to feet, your foot has to be a rigid lever (belong) and also be a mobile adaptor. It needs to transition seamlessly between the two.... How can it do this trapped in a restrictive shoe? How can you grant your foot the freedom and mobility it needs to thrive, while also conforming at times to cultural norms and requirements for footwear? How can we straddle the line, pick a side, and feel strong in our bodies? What questions do you have about shoes? Thank you for your thoughts today.

Our responsibility. Oh man this is a loaded sentence. I could go onnnnn... But let’s keep it to feet and movement today ok?... I think about this comment by a truly wise poet, with respect to our footwear and our kids footwear. Your parents most likely didn’t know better than to put you in good shoes. You know, the sturdy stuff kind that made you walk properly. They didn’t know. They did their best with the information at hand. But if your information is better... do better. Start by working on your feet, and re-strengthening them. Do the work, understand it takes time and commitment. If you want help. I’m here. Drop me a line Also tho, if you have kids and know better, don’t cause the problem to begin with. Let them run barefoot. At the park. In the sand. (Yes, check the sand for glass... but then let them@run and climb and feel the sand in their toes.) And look for shoes with thin flexible soles. I’m working on some kid knowledge to come. I’m pumped. Because when you know the problem, and you have the ability to help, step up to the responsibility. #momlife #kidsfeet #kidsshoes

Dreams are free. Dream on little one, dream on. I heard this statement tonight watching The worlds toughest race: eco challenge Fiji. A dad said it to his girls.... It hit me right in the gut. What we say to our kids matters. How we model behaviour matters. They see and hear everything. This includes what we put on our feet. I made a promise to myself this year to stop wearing shoes that hurt my feet. To wear foot healthy shoes at least 90% of the time. To keep my feet as healthy as I can. It feels great. To remake the mould, to stop letting the perception of others change my thoughts. I’ve got little humans to chase around for a long time. I want my feet to be there to follow them down their dream paths. Anything starts with dreaming. I’ve spent the summer dreaming (I haven’t had time for much else!). Gearing up for what my dreams become this year. What are you dreaming about today?

#challengeaccepted #womensupportingwomen #nofilter @honestlynourish @kristy_pisani ... Morning hair. Morning sunlight. Morning smirk. All the love for all the beautiful women in my life. I saw one of these posts that contained brutal honnesty. About her insecurities, flaws, wishes. To everyone who sees this. This is your nomination, if you so choose. And if you don’t, that’s cool too. Trying to love the skin we are in, and to show that same love to those around us, that’s the journey of life. Sometimes it feels like we’ve been doing it forever, some days it feels like we are just beginning. #selflove

C H A N G E S. I wish I had a video. Today was cool. Patient x stepped on the @mobo.board at the beginning of their treatment. For the first time. I wanted to play around.... Their 2nd thru 5 th toes were trying desperately to grip SOMETHING! But since they were hanging out in that nifty cut out, no dice. Patient x was having a heck of a time driving their force down through their big toe to rocker that board back and forth in the plane of probation and supination. They just couldn’t move the board. After treatment we re-tried the board. So crazy! No more gripping toes, and his seemed to know what to do bc he could get his foot to drive down the board through his big toe. Magic? Maybe. Neurological input to the ? Probably. Lasting changes? Time will tell. It was SUPER COOL though.

H O P E. Emotions are high these days, and I realized that part of the reason is that (IMO) hope is at an all time low. Hope is what keeps us going.... We look forward to our next trip, next event, next date. Hope is part of the healing process too. That first day of no pain gives you a glimpse of healing. Realizing you can do the thing makes you realize you won’t be injured for ever. Hearing from your practitioner that your injury isn’t a death sentence...HOPE. I’m working at finding ways to inject hope into my life right now. It’s helping. How are you finding hope today? Let me know! Comment below Hope is a drug. (- Gavin Castleton)

Texture Feet Tiny tootsies need stimulus. My little@guy is now 10 months and beginning to try to walk. He is adventurous and brave and very determined. When children beginning walking, it’s soooo important they have the opportunity to experience the ground beneath their feet.... The nerve endings in a baby’s foot provide sop much feedback information to their brain to promote balance and ability. Give your Littles tons of barefoot time, on MANY different surfaces. And if you have to put shoes on them, make sure they are thin and flexible. My favourites are the little leather moccasins you can find all over. Cheap, and they do the trick. Don’t think they need to much. Swipe left and just look at that guy’s smile, and he’s standing on lego platform that would make most adults cry #barefootkids #barefootbabes #barefootbaby #walkbarefoot #texturelove #tinytootsies #momtruths #brooklinmoms #momlife #parentingbabies #barefootshoes #barefootshoesforbabies #barefootshoesforkids #whitby #brooklin @ Whitby, Ontario

Lets get real for a sec. While I love you all dearly, you are not a snowflake. Your case is rarely a snowflake. ( a snowflake case is a rare one in which all the regular patterns go out the door). And no, no question is a bad question. BUT... sometimes we can answer our own questions....... If the question starts with "I think I know the answer BUT..." You're probably right. The answer is probably what you think it is. And lately, yes that answer is often your shoes. Shoes play a huge roll in how our feet experience the world. They are either contained, or let to splay. They are either stiff or flexible. They have a lift in a heel or not. They let our feet be feet or they contstrain them. I'm super excited to get into this in the fall with respect to kids shoes. But for now, yes, it often starts with shoes. . . . #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #strengthandconditioning #move #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion #shoes #barefootshoe See more

Life is a process, it is not static, it is not a destination. Through the last 4 months, (well really the last 10, my 2nd is 10 months today) I have for sure been on a roller coaster. Covid, babies, young kids, changes of pace/ work/ life. It all compounds to confuse you. I’ve tackled working out from home, mat leave, working without childcare, and balancing work, health, mentally and physically. Returning form pregnancy, wanting to run (haven’t yet) teach...ing the info I love, taking breaks, resetting, holding on for dear life, feeling like you’re drowning one day, feeling like you’ve got a handle on it the next. As I’ve returned to practice over the past 3 weeks, I’ve noticed my patients feeling/ doing the same. This is a small reminder to give yourself grace, to show up for what you need today and re- evaluate what is needed tomorrow. This applies to work, kids, exercise, fun, food, all of it. Show up where you can, how you can, and remember it will come out in the wash. #quote #quotestoliveby #quotesaboutlife #kidquotes #kids #life #livelifehigh #lovelifedream #freedom #happiness #quotesabouthappiness #learning #kidslife #rehabformovement #movementforlife #momboss #momlife #whitby #brooklin #brooklinmoms See more

#amplifymelanatedvoices Do the best with what you know. Then learn more and do better.

Hands on feet coming to a clinic hear you! In case you haven’t heard, A few days ago the Ontario Government among with our regulatory bodies, gave Health Care Practitioners permission time gradually re- open and begin treatments beyond emergent/acute care. I’m sure this is great news to everyone who’s bodies are feeling the difference that life circumstances these days are imposing!... I’m so glad to be able to return and be of service, but to make sure we are prepared, and following the health guidelines properly, it does take a bit of effort and coordination with the whole team to keep the standard of care we are determined to provide. I will be treating next weekend, either June 6 or 7, for anyone who needs to get in ASAP. Please email or DM to let me know to put you on the list. Otherwise I will be returning with limited hours at first and gradually increasing hours to be able to serve you best and safely, the week of June 8. Starting June 9, with hours of 5:30-8pm, June 11 1-4pm, June 12 10am-1pm. Juggling childcare, and clinic duties with additional safety procedures I felt it best to ramp up hours as they are needed so will be increasing hours as our procedures become more natural and as needed for patients. Here are a few of the new changes to keep you safe: You will receive a questionnaire regarding health and exposure prior to your visit and be re-screened at the door. Please wear a mask to your treatment, I will be wearing one too. We can wink our smiles. Please sanitize your hands upon arrival. Mine will be thoroughly washed between each patient. Please come alone to your treatment. treatment spaces and office spaces will look different, less objects, toys, chairs. Treatment rooms and equipment will be completely sanitized between appointments. physical distancing will be practiced as much as possible outside of the treatment room. This may mean you wait outside to come in until it is your time. Because of sanitation needs, appointments will be more spaced out. The staff at Peak have been working tirelessly to make sure the clinic space is as safe as possible. Thank you to them for all the hard work behind the scenes!

Last but not least. Let’s continue to challenge the lateral column, and engage the big toe. It’s been a month since I introduced heel lifts, toe raises and the series of movements we have been working on. This last one isn’t a heel lift ... Red band= under the big toe. Green band figure 8 around the ankles. Start by letting your arches fall, so that you feel what it activates and how it feels when you make the arch. Keep the big toe planted. Ideally this starts by planting the big toe, and torquing outward the rest of the toes in a fan. Then planting the rest of the foot. Now make the arch. See that strong arch. Keep the toe grounded. And twist the feet out. You should feel this in the outside of the leg. The fib longus muscle. Hold and/ or repeat, a million times. Questions? How did it feel? . . . . . . . As always this post is meant for informational purposes only. See your own practitioner for individual diagnosis and treatment. . . #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #strengthandconditioning #move #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion See more

Happy Mother's Day! I hope all you moms are enjoying your families today and being spoiled by those you love the most. Becoming a mother changed and challenged me in ways I could have never expected. If you know you know.... Happy Mothers Day to all the moms out there. Especially to our moms. The Grammie and Nana that show up every day for us, and for our boys. Thanks for making us whole, for the lasting unconditional love, the support, the encouragement, the face time through these wierd days, and for the all around greatness. Mom feet are strong. They have endurance. They make room in the bed when you crawl in, would walk on hot coals if you were in trouble, and can run faster than Usain if we hear you cry for help. They dance in the kitchen, run marathons, & jump over tall buildings. Cheers to all the mom feet out there. Celebrate yourselves today. Take a barefoot walk, get a foot massage, paint your toes, and put your feet up! . . . credit @kathrynlane_ #happymothersday #mothersday #momlife #momboss #motherhood #mom #dinner #feet #quots #kids #brooklinmoms #brooklin #momhack #momhackmonday #lifewithkids #whitby #healthyhabits #healthyfood #healthy #healthyliving #rehabformovement #movementforlife See more

Challenge yourself. This is my favourite. Adding a band around the outside of your feet, allows you to challenge your legs even more. Keep your foot supinated - don't let the arch collapse. Feel that the first toe is grounded and strong. By adding in kinesthetic feedback, you give your body something to fight against, or with, and its invisible cues to function properly.... If you are doing this right you should feel a burn up the lateral side of your feet. I like this one because I need a bit of reinforcement, especially on my left side. Its hard to look down at your feet and know if you're doing it right. But the band provides feedback that gives your brain information in a way it understands. Feeding the brain information that it needs is critical to the path of improved physical fitness and body control. (more on this later!) Still lots of reps. 3x40/day. As always this post is meant for informational purposes only. See your own practitioner for individual diagnosis and treatment. . . . . #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #strengthandconditioning #move #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion See more

Make it better. The peroneal longus muscle inserts into the first metatarsal, and stabilizes the hallux (big toe) during gait. Adding a band, with tension, under the big toe, helps you use this muscle better. ... You can't let the band go. It provides some feedback to the body to keep the toe down. Because its totally possible to lift your toes, and do this lift on the outside of your foot. Try this one, let me know if it feels the same, or harder? As always this post is meant for informational purposes only. See your own practitioner for individual diagnosis and treatment. . . . . #heellifts #fiblonguse #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #strengthandconditioning #move #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion See more

Wide legged heel lifts. A seemingly simple exercise. One of the best to integrate the lateral column, cuboid bone, and tibialis posterior. And yet... so complex also. When I injured my foot, I didn't realize the extent. The cuboid bone, the fibular muscles, the tibialis posterior muscle. These are all sooooo interconnected.... How could I know that insufficiency in the muscles that propel me forward, the joints that lock the foot into a rigid lever, and the repeated forces were so important? How could I know what I was lacking? Pay attention. Listen to your body. Listen to the wispers. Compare left to right. Do they feel the same? Similarly strong? Or is one whispering louder than the other? Are there odd sounds going on in your ankles? Clicking? Is anything pinching? Is one side stronger than the other? Listen to the wispers. Do 40 of these in a row. Try to control your heel motion a bit. Play around with it. Then do 40 more. Take a break. Do 40 more. How does it feel? What do you notice? What DON'T you notice? Try the exercises! Tag me, let me see how you are progressing! As always this post is meant for informational purposes only. See your own practitioner for individual diagnosis and treatment. . . . #cuboid #fibularmuscles #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #strengthandconditioning #move #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion See more

This is a really simple move. Its also effective. A bit of an expansion post from the last one. Remember we are talking the function of the cuboid bone and peroneus longus. Your tib-fib joint has small but important movement.... Your Femoral-tibial joint has a small but important rotational component, in addition to the obvious hinge joint function. These motions are easily lost. But simple to practice regaining. - Note, I said simple to PRACTICE. I don't know if yours will be simple to regain or not. But its always worth a try. There was supposed to be sound. But sometimes Start with your knee, bent - we're just working on rotation to begin with. Dorsiflex your foot like in the picture. (later on try this with pointed toes too) Keep your upper leg and knee quiet (ie - no movement). Rotate your tibia externally and internally by moving the foot like in the video. Then incorporate knee extension and flexion with this same movement, because the leg all moves together right? Nothing moves in isolation. Integration is key. Again, see the video. Keep the kneecap inline with both the thigh and lower leg. No big movements there. Out and in only, combined with the foot/ tibial rotations. Windshield wiper. Back and forth, back and forth. Both legs obv. As always this post is meant for informational purposes only. See your own practitioner for individual diagnosis and treatment. #mobility #functionalmovement #FRCms #FRC #functionalrangeconditioning #kinstretch #CARs #controlledarticularrotation #feet #footpain #cuboidbone #peroneallongues #anklemobility #kneepain #hippain #hipmobility #whitby #durhamregion #brooklin #brooklinmoms #cuboidsyndrome #mobility #stability #movementforlife #rehabformovement #chiropractic #therapy #exerciseathome #exercise #kneerehab See more

I know you all know I love a good heel raise... and don't worry, those are coming back in this series BUT.... First we mobilize. The peroneus longus travels from the lateral leg, under the cuboid bone on the lateral arch of the foot, and inserts into the first metatarsal and medial cuneiform. It is my favourite muscle. Probably because it is my favourite muscle, and tendon/ligament/foot area to be given a massge. LIke for reals you can massage my foot ...in this area for an hour and I will ask for longer. But sometimes my husband is tired. So.... self mobilizations. Goes without saying (maybe?) that you can also use a foam roller on the lateral (outside) part of your leg. But also these three techniques. 1- Lacrosse ball under the lateral arch, back and forth, and across the transverse arch. 2- Lacrosse ball under the lateral 2 toes, (and a bit along the lateral arch) stepping down and pressing the foot into eversion. Also you can do this bending your knee, and twisting your body back and forth. 3- Knee controlled articular rotations (CARs). Keep that femur (thigh) and knee cap silent (ie don't move it). Dorsiflex foot, twist back and forth. Then straighten leg, twist leg, bend leg, twist leg other way. [watch the video! - expansion on this one to come in a future post of this series] MOVE! Mobilization means MOVE. It means try to move where your body doesn't. It means try to move smoothly. It means move more than you do now. MOBILIZE MOBILIZE MOBILIZE. IMO when it comes to the cuboid, and the peroneals, even if you need to strengthen, you will still need to mobilize this area. Get it moving, make it feel better. . . As always this post is meant for informational purposes only. See your own practitioner for individual diagnosis and treatment. . #peroneuslongus #cuboid #mobilze #feet #foot #footpain #chiropractic #running #footmuscles #whitby #move #movebetter #rehabformovement #movementforlife #barefoot #health #walking #durhamregion See more

My favourite bone in the body! The cuboid bone. My favourite because it is why I thought I broke my foot long ago, and then again 4 years later. And part of why my journey in the world of feet and gait began. The only muscle that inserts into the cuboid bone is the Tibialis Posterior (remember those heel raises? This bone is one of the 9 insertion points for the tib post).... But more importantly, the cuboid bone is key for the pulley system that supports the lateral arch and big toe. The notch in the cuboid bone is where the tendon of the peroneus longus muscle runs before inserting in the first metatarsal and medial cuneiform bones. Tenderness around this bone can indicate poor control of the peroneal muscles and poor stability of the hallux. A subluxed cuboid bone can lead to cuboid syndrome. What I suffered from when I thought I had broken my foot. It can come on quickly or over time and poor foot function. Can't wait to dive into this bone, and the fibularis longus muscle function this week. . . . . #cuboidsyndrome #cuboidbone #cuboid #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #move #fibularislongus #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion See more

Still putting it all together. Continuing my journey. I'm working on the connection from my toe to my opposite shoulder. Wow did I feel it. I felt the toe working, & my arch cramping near the end. And it was significantly harder for my left arm than my right to hold up that band. Keeping ribs relatively stacked over pelvis. ... Its all connected. Its all play. Strengthen the parts, add them up, make it count. Make them play nice together. Foot in eversion, with a band under the big toe. Just the big toe. Press it down. Feel the arch work. Hip ariplanes, holding the band in the opposite hand. This CONNECTS the spiral fascial line. Weighted hip airplane connects the hip to the foot, to the shoulder. It’s not a perfect science. But novel input changes the pattern, sparks improvement. Wanna play? Questions about this one? Drop em . . . . #feet #hipfunction #mobility #play #runner #chiropractic #footfunction #moboboard #functionaltraining #breate #running #yoga #lifequotes #lifehacks #training #exercise #liveyourlifethewayyouwant #kinstretch #functionalfeet #feet #heatlh #joints #healthyjoints #activity #play #life #live #lifveyourlife #happiness #healthy See more

My foot started hurting when I was in chiropractic college, while training for a 1/2 marathon, my first. It was a cuboid subluxation. One of the small bones on the outside of your foot, midway, that is a key factor in the lateral muscle group helping the function of your foot. (Much more to come on that later). I thought I broke my foot. For reals. I was almost on crutches. I had been on crutches for the same injury a couple years earlier in universit...y. Again at the time I thought I broke my foot. I limped home for a LONG DISTANCE. Should I have worked on my foot function more then? YES. Should I have addressed weak points and weak links and imbalances then? YES. Did I? No. Should I have run another 1/2 marathon that left me with shin splints for 18km? Should I have trained for a 1/2 Ironman when I was still struggling with the run, and knew it would be hard? Probably not. Did I do these things? Yes. Why? Because we like the action and adventure or racing, running, adrenaline more. EVERYONE STARTS SOMEWHERE. Over the last 4 years I gave birth to two beautiful boys & I haven’t worked out much since my first was born. So I don’t feel strong these days. I can feel the weak points. I can feel the lack of coordination. Lately I’ve found the motivation to change and improve. Being home like this has given me the time to focus on me. Make my workouts a priority. It feels good. And now I’ve found the drive to improve. To rehab, to strength, to build. I’m doing lots of different workouts, but I’m not missing my footwork, or hip integration. I’m making the promise to come out of this strong, and run strong. I want to train again! I want to compete in life. I’m ready. EVERYONE STARTS SOMEWHERE. . . . . #quoteoftheday #motivationalquote #drsquotes See more

TAILGATE FEET The sun is out. This weekend so were we. Still have some secret spots to hit to get our hike on.... The @vibramfivefingers are out. The baby is rolling around in the tailgate post hike. The mountain bikes are out. These are the days. All of the FHL and Tib post work I've been doing... it pays off when I'm hiking the trails. Wearing the toe shoes gives me the freedom to play, and use the muscles the way they were meant to. But I'll say it again, like I say it always. Please don't just jump into these shoes. If you want to wear them, great. EARN THEM. Do the work, make the gains, take the time to adapt. . . . . #hike #vibrams #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #momlife #move #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion See more

MOONWALK You can activate and exercise a muscle as much as you want, but if you don’t integrate it into gait, then all you get is excellent at band push downs. A great way to integrate the flexor hallucis longus is to walk backwards. Focus on your big toe and toes hitting first and lowering your heel down to the floor.... It helps your make the connection but is harder to cheat and fall into old habits. Let me know how it feels! As always, this is for you to try at your own risk, not meant to be individual advice. . . . . #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #strengthandconditioning #move #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #flexorhallucislongus #walkbackwards #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion See more

FOOT CRAMP. You better believe at the end of 40 reps, my foot is starting to cramp. I’d wager that the majority of the public do not use this muscle properly/enough/have endurance.... Ya ya big statement. But if you’re doing this properly, but the end of a few sets AT MINIMUM, you will cramp. Your muscle isn’t used to working so hard. We don’t use big weights for small muscles. That’s why we use high reps. YES. I SAID 8 sets of 40 reps. If you are trying for 10k steps a day, you need to use this muscle TEN THOUSAND TIMES. EACH DAY. So yes. 40reps, 8 sets, day. As always this is a general suggestion for a healthy population. It is not a specific prescription for you and your circumstance. Get individual attention. Listen to your provider. Do the work. Get the results. Live the life. . . . . #flexorhallucislongus #footvideo #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #footworkout #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion

Oh man I am excited about this one. . Let’s break it down. . 1 @moboboard. The whole prevents you from gripping with your little toes. Keeping it balanced means you are concentrating on the big toe contact, and full limb integration.... 1 the red band is under the big toe for some extra kinesthetic feedback. Keep that big toe pressed down. 2 Green band around both feet. Repeats of pulling it out and back, to activate hips, glutes, balance, foot supination. Keep this foot stable still. 3 Keep the ribs over the pelvis. The red band held with core integration too. It activates the core. credit- my 3 yo. Hence no head Always working out with and kids is preferable. Let them watch you work. Questions about this one? This one integrates the balance issues I was mentioning in my stories the other day. Obviously do it both sides. . . . . #mobonoard #integrate #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #strengthandconditioning #move #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion See more

INTEGRATION. . Let’s put a couple things together tonight. . A WHILE back I posted about claw toes, and how that can be caused by weakness in the pelvis/core.... . We’ve talked about tib post and FHL supporting the arch, and how you have to drive the toe into the ground for toe off. . And QUALITY of heel raises. Can’t stress this enough. When I tune in, I still notice that I’m not putting enough toe contact down on that big toe during the heel lift. . I can somehow manage to do it still on the outside of my foot. . So... let’s add some kinesthetic feedback to that toe. Combine a couple exercises. . 1 Heel lift. 2 Add the band under the big toe (just the big toe if on flat ground)- press that band down, and pull it up from one of your hands as you heel lift. 3 I added in the @moboboard, to eliminate toe gripping on the lateral 4 toes. . . . If your working hard you may get cramping in that arch.power. . . . #feet #foot #footfunction #footpain #chiropractic #running #runner #footmuscles #whitby #strengthandconditioning #move #movebetter #rehabformovement #movementforlife #performance #barefoot #techniques #rehab #health #reclaimrunning #education #fitness #orthotics #runningshoes #plantarfasciitis #walking #brooklin #durhamregion #moboboard See more

TUB FEET. Self care is a controversial term these days. Not only does it sometimes have a bad conotation, it means different things to different people. But also, mostly, especially for parents THERE JUST ISN'T TIME FOR IT RIGHT NOW.... I USUALLY strive for some life balance . Life balance is something I believe in. Except that my version of balance is not a 50/50 split on a scale. To me balance means being able to shift energy to the priority of the moment. To focus on what matters right now, in the moment, in the day, in the phase. It isn't an equal state, its a state of awareness of what you need/ want/ can do right now. But then there is PANDERENTING. And any form of balance or self care pretty much goes out the window. Groundhog Day doesn’t include self care. Right now self care sometimes means too much screen time for kids. It means passing the torch to your spouse, who is also tired from working, because your cup is so empty you don't care. It is surviving, eating too many chips and too much wine. And giving yourself grace. Today was one of those nights. It was a good day. We had fun. We laughed. But I was tired. It was all I could do to finish bedtime and get in the bath. And so tonight, there was more "traditional" self care. There was a bath, and wine, and peace. Please do not tell a parent during a pandemic that they need to find balance. Please do not tell them to find time for themselves. Please do not tell yourself this either. We are all dealing and suffering in different ways right now. But parents, especially those with children under 5... they do not have TIME. They are not resting. They are not working on personal growth, they are not getting time to recharge. It is hard, and yet it is also kind of awesome. I am taking it in, I am watching them bond. I am checking in with friends. I am trying to make it fun. Some days are better than others. Cheers to anyone doing the same. There is no right, no wrong, no comparing. See more

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Movements seem to be understood better when we break them down to their component parts, the muscles, bones, and fascia involved. . But lets not be confused. No one muscle works in isolation. They lean on each other, team up, work cooperatively, even work against each other! All the components of movement are integral to the final product - Functional action. . Don't get confused by that word functional either...... . Just because an exercise only works one joint doesn't mean it isn't functional. Not all functional exercises are big movements - lifting a bag out of your trunk is functional, and it kinda looks like a bicep curl no? One joint. Functional. . So its ok to break movements down into muscles. As long as we remember that its the movement that counts. . . . #muscles # #functionaltraining #breate #running #yoga #lifequotes #lifehacks #training #exercise #liveyourlifethewayyouwant #kinstretch #functionalfeet #feet #heatlh #joints #healthyjoints #activity #play #life #live #lifveyourlife #happiness #healthy #whitby #brooklin #durhamregion See more