Also this issue: The Style Issue Philly Sole A New Sensation This just in: Stylish shoes don’t (always) have to hurt. -Helen i-lin Hwang Plat Fall One writer’s tale of high-heeled woe. -Trish Boppert Foot for Thought -Meredith Broussard Henri David -D.A Too Pretty, Baby? Kids’ shoes are taking a sexy turn, and the results can be disturbing. -Trish Boppert Martha Chamberlain -Lori Hill Mason Warner -Debra Auspitz

April 17-23, 2003

cover story

Good Moves

Get in shape for spring and summer shoes.

by Debra Auspitz

this time of year, people are scrambling to join gyms, learn a new sport, anything to shape up for the shorts-and-bathing-suit season ahead. One thing you probably won’t be hearing much is your friend or co-worker lamenting, "I can’t believe I only have a few weeks left to get my feet in shape for spring shoes!" But the open, strappy shoes of spring and summer can be a real pain (literally) for arches and ankles that aren’t quite up to the challenge. The good news is, there are some ridiculously simple steps to take to help prevent foot and ankle injuries.

Physical therapist Joe Ruhl of Excel Physical Therapy (www.excelphysicaltherapy.com) has seen his fair share of bum ankles (this author's included) and he's quick to assure that exercises don't "need to be complex, and you don't need a lot of equipment."

The best move for feet, Ruhl says, is to do toe raises. Stand with the balls of your feet on a step, and allow your heels to sag downward. Raise all the way up onto your toes, then slowly lower down again. Ruhl says to start with both feet together; then, when three sets of 10 to 15 repetitions becomes easy, start doing the exercise one foot at a time (lower the number of reps you were doing with both feet). This exercise accomplishes three things, Ruhl says: You get a nice stretch, you strengthen your calf muscles and you work on your balance. For a greater stretch, when you lower your heels, stay in that position for 20 seconds.

For more stability in your foot, especially in your arches, get yourself a bag of marbles (seriously) and dump them out on one side of a towel on the floor. Sit in a chair and, for five minutes, pick up one marble at a time with your toes and move it to the other side of the towel. Good luck explaining what you're doing to your roommate.

To gain better balance and stability, Ruhl says to simply stand on one foot for 30-second intervals (be sure to stand near something that you can grab on to). Ruhl notes, "You shouldn't expect to stand perfectly still." When that becomes too simple, stand on a pillow or something soft, to make the ground beneath you a little unsteady. Still too easy? Close your eyes while you balance. It's harder than you think.

Ruhl stresses that "people who wear a lot of heels should address their hamstrings, they are most likely tight. You should work on the flexibility of the whole leg."

Though there are many ways to get your feet and ankles into shape for the warm seasons, when it comes to neck-breaking shoes Ruhl has one even simpler piece of advice: "Just say no."