The Mindful Migraine

I was listening to an interview about migraines a while ago and the two women discussing their pain management spoke about the importance of good footwear. Their adamant conviction caught me off guard.

“Good shoes = less head pain” … surely not?

But as they kept talking, I realized their was a lot of truth to the connection. Perhaps it’s not as obvious as “good pillow = less head pain”, but the connection remains. Good posture matters.

I wrote a post about the importance of good posture, and “power poses” a few months ago, and this is just an extension of that idea.

Stand tall, keep that spine of yours straight and those shoulders rolled back, chin out. No hunchy-scrunchy allowed. Remind yourself that you are strong and capable, and stand in a way that reflects that. Then, when your pain-brain does a body scan to find something to worry about, it won’t find any “I’m so weak and feeble” vibes to feed off.

Bad shoes (tends to) = bad posture… and I’m super guilty of being an absolute cheapskate when it comes to shoes! I’ve taken a serious “who cares” approach to footwear and have always gone for the cheapest ballet flats available, albeit in a variety of colors. I know full well that in a year or two they will become my walk-the-dog-shoes (not fit for general public view) and then gardening shoes… and then bin-bound. The idea of spending $200 on shoes that will get scuffed and roughed and wet in the rain just seems silly to me… especially when I rarely go out or glam up.

But I’m starting to sense the error in my ways.

I don’t know all the right terms and phrases, but I suspect that I now have fallen arches, rolled ankles, pinched toes, calloused heels and so on and so on. I also suspect that I’m working a whole lot harder than I need to in order to stay straight. I wouldn’t be surprised if my dodgy hip is in part due to my bad walking style which is influenced by my pretty-pauper-shoes.

I think it’s time to invest in a pair of good quality sneakers.

In the meantime, I’m practicing Foot Yoga.

Many of the Tai Chi and Qigong videos I watch have activities that involve the feet. In some, you roll around on your feet and concentrate on the feeling in the toes, sides, heels, other sides, and back to your toes. Others place weight on one foot then the other, which indirectly causes you to feel (and release) the tension in your feet. Several Yin Yoga videos (inadvertently) give my feet a work out too as you place pressure on them in different moves.

Foot yoga specifically concentrates on stretching your feet in order to strengthen, activate or comfort them.

Here’s some YouTube videos I found for you to try (I haven’t done the last one (I always do a quick scan of the workout, and my legs won’t pretzel-bend back on themselves the ways hers do!)):

(5 mins) 5 minute Yoga Feet Stretches – Yoga for Your Feet (youtube.com)

(6 mins) 5 minute Ankles & Arches – Foot Yoga Stretch (youtube.com)

(6 mins) Yoga for FEET & ANKLES – 5 min Stretches to Relieve Tension (youtube.com)

(16 mins) Yoga For Feet | 15 Minute Foot & Ankle Fascia Stretch (youtube.com)

(30 mins) Yoga For The Feet | 30 Minute Practice | Yoga With Adriene

[Disclaimer – always speak to your healthcare provider to make sure that Yoga and other forms of mindful movement are suitable for your individual condition.]

A quick internet search reveals there are paid courses on Foot Yoga as well as books, and even some strange plastic contraptions which look like pedicure-toe-spreaders on steroids!

As with any mindful movement workouts (including chair yoga and wall pilates), always start slow, stop if it hurts, or adjust the routine to better suit what you’re capable of. Don’t forget to pay attention to your movements and the sensations they generate, and KEEP BREATHING as you move.

Take care taking care out there, Linda xx

PS – I asked the WordPress AI image generator to come up with a picture for this post and I used one of the 3 options as the cover image – here are the other 2 which make me shake with laughter (and terror!):