pilates and aging

Foot Structure

The forefoot includes the five metatarsal bones, and the phalanges (the toes). The first metatarsal bone bears the most weight and plays the most important role in propulsion. It is the shortest and thickest. It also provides attachment for several tendons. The second, third, and fourth metatarsal bones are the most stable of the metatarsals. They are well protected and have only minor tendon attachments and are not subjected to strong pulling forces. Near the head of the first metatarsal, on the plantar surface of the foot, are two sesamoid bones (a small, oval-shaped bone which develops inside a tendon, where the tendon passes over a bony prominence) They 

are held in place by their tendons, and are also supported by ligaments. The midfoot includes five of the seven tarsal bones (the navicular, cuboid, and three cuneiform). The distal row contains the three cuneiforms and the cuboid. The midfoot meets the forefoot at the five tarsometatarsal (TMT) joints. There are multiple joints within the midfoot itself. Proximally, the three cuneiforms articulate with the navicular bone. The talus and the calcaneus make up the hindfoot. The calcaneus is the largest tarsal bone, and forms the heel. The talus rests on top of it, and forms the pivot of the ankle.

Foot and Toe Movement

Toe movements take place at the joints. These joints are capable of motion in two directions:plantar flexion or dorsiflexion. In addition, the joints permit abduction and adduction of the toes.The foot as a whole (excluding the toes) has two movements: invertion and evertion. All the joints of the hindfoot and midfoot from the subtalar contribute to these movements, which are complex and consist of several components. In addition, foot movements ordinarily are combined with ankle movements.

The Arches

The foot has two important functions: weight bearing and propulsion. These functions require a high degree of stability. In addition, the foot must be flexible, so it can adapt to uneven surfaces. The multiple bones and joints of the foot give it flexibility, but these multiple bones must form an arch to support any weight. The foot has three arches. The medial longitudinal arch is the highest and most important of the three arches. It is composed of the calcaneus, talus, navicular, cuneiforms, and the first three metatarsals. The lateral longitudinal arch is lower and flatter than the medial arch. It is composed of the calcaneus, cuboid, and the fourth and fifth metatarsals. The transverse arch is composed of the cuneiforms, the cuboid, and the five metatarsal bases. The arches of the foot are maintained not only by the shapes of the bones as well as by ligaments. In addition, muscles and tendons play an important role in supporting the arches.

Muscles

The muscles of the foot are classified as either intrinsic or extrinsic. The intrinsic muscles are located within the foot and cause movement of the toes. These muslces are flexors (plantar flexors), extensors (dorsiflexors), abductors, and adductors of the toes. Several intrinsic muscles also help support the arches of the foot.The extrinsic muscles are located outside the foot, in the lower leg. The powerful gastrocnemius muscle (calf) is among them. They have long tendons that cross the ankle, to attach on the bones of the foot and assist in movement. The talus, however, has no tendon attachments.

Enough Thyme

My garden reminds me that there is enough time. Even with only 24 hours a day, seven days a week, we have enough time for everything we need to do plus a few things we just want to do because we enjoy them. I have been telling myself that I don't have enough time to walk around the lake, even though I love it, even though it is good for me...For me it was a matter of setting priorities and putting it on my calender. So now I'm back to walking around the lake, one day at a time, and allowing myself that sensory experience of the milkweed flowers and the rose garden. Life is so lovely, so elegant,  yet sometimes we miss it. We get so wrapped up in our grief and disappointment, our fear that there isn't enough and are the dysfunction that fear creates for us. How can we teach ourselves, to remind ourselves that it isn't true. We have time. We always have time; we have now and that is more than enough for the present moment. All those "nows" add up, and create who we are in this world. And who we will become, what our bodies will look like, how they will function and what we have an opportunity to learn and how we participate with others. 

There are some wonderful benefits to using thyme. Diluted in oil it is wonderful for a massage. Massage those parts that you can reach, or have someone else massage any affected area. It will help relieve sore muscles and minor pains of arthritis.

If you add six to eight drops in your bathwater and soak for at least 10 minutes, you will sleep better that night. You can use thyme as a steam inhalant by placing two drops of oil in a steaming bowl of water, draping your head with a towel and taking deep breaths. Using one drop while cooking can help digest your food more efficiently.

Thyme is a strong antiseptic and is often used for disinfecting hands before surgery. It is helpful in gastric infections. Thyme is effective for treating all forms of infection. It’s especially effective against mouth and throat infections, colds, coughs, and sore throats. It can be used as an inhalant, mouthwash, or gargle. Thyme is also good for mouth and gum infections.

There are so many uses for this essential oil, thyme is used in cooking and aids digestion. It’s also good for urinary tract antiseptic, and for use in treating infections in the bladder and urinary tract.

Thyme is used also to ward off infections. By stimulating the production of white corpuscles, it increases the body’s resistance to any organisms that are trying to attack from the outside.

As well as the other benefits that thyme has, it can also be used in hot compresses to relieve pain and joint pain related to rheumatism. Used in hair rinses, it can also be used for sores and wounds. In addition, because it is an antifungal it can also be safely used for athlete’s feet.

Thyme is used in over-the-counter products such as Listerine mouthwash and Vicks VapoRub. It is well-known for its antibacterial and antifungal properties.

Thyme tea is often used for coughs from emphysema, bronchitis, and even whooping cough. Tea made from thyme is also good for colds and flu.

To make the tea you need two teaspoons of dried herb for each cup of boiling water. Let it steep for ten minutes. You may want to add sage to the tea if you have a nagging cough. Thyme was an active ingredient in the over-the-counter cough syrup called Pertussin. You can make the tea a little stronger and it’s effective in treating sore gums.

Aerobic Dance and Parkinson's Disease

When you are diagnosed with Parkinson's our concern is quality of life. Each day becomes an exploration of how to maximize the joy inherent is our time on the planet while managing the symptoms and minimizing the progression of the disease.This is the gift of Parkinson's. We live more mindfully and prioritize most highly the activities which are the most empowering, the most celebratory, the interests which promote community especially communities which support and understand the challenges of living with Parkinson's.

I recently had a call for consultation with a woman newly diagnosed with Parkinson's. She had done copious amount of research on all the latest development in the treatment of PD and it's symptoms. She already had a fitness program which included walking 3 times a week, and some gentle stretching. However, she had run across an article describing the benefits of aerobic dance on maintaining dopamine levels and wondered if I could help her design a program. I was more than happy to meet with her, talk about the kinds of music she loved to hear, and teach her basic, beginning level movements to warm up the body, lengthen the muscles and combine interval work with standard aerobic work. We added 10 minutes of modified sun salutation at the end of the 40 minute session. We finish with simple, standing Pilates exercises for abdominal work and balance, so important in maintaining our stability with PD. She has progressed to more demanding dance combinations and has opened her training sessions to friends in her community. The support of the group has increased the sense of accountability for all of the participants and re-enforced a festive atmosphere. Once again life is a celebration of our humanity in spite of the discomfort and inconvenience built into the experience.

http://bulletin.aarp.org/yourhealth/diseases/articles/dance_dance_dance.html