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The Manual Touch Physical Therapy

Whole Body Approach

Reclaim movement, function and life
For information, call: 847-541-7600
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What Does Your Big Toe Have To Do With Painting?

December 13, 2020 By Denise Schwartz Leave a Comment

What your Big Toe Has to Do with Painting (Or Any Physical Activity)

Like a lot of people this past year, I have been organizing and updating my house. I also did a lot of gardening over the summer.  

I have organized and cleared out kitchen cabinets and pantries requiring lots of squatting, lifting and moving things around.  My body held up well.

I planted a small vegetable garden of kale and lettuce, planted pots of flowers and tomatoes, divided hosta (actually my son, Drew, did this), and extended some of the flower beds.  Again, my body held up well.

I, along with Drew, painted two bedrooms. I crawled along the floor in order to paint the lower part of the room. I went up and down a ladder to paint the top part of the room.  I went from standing to squatting multiple times.  All-in-all, Drew and I painted the rooms with five coats of paint. Later in the week, as luck would have it, I didn’t like one of the room’s colors so I, alone, painted two more coats of a different color in that room.

After that, my body finally said “enough”.  I had a major arthritic flare up of both my big toes and my right hand was achy.

Those of you who have seen me for physical therapy know the importance I place on the big toe.  Without good mobility and functional use of the big toe, your whole gait pattern is thrown off and you’ll experience difficulty integrating your feet with your core.

It’s helpful to understand how your foot works when walking.  As you step forward, your foot is in a supinated (turned in), rigid position as the outside of your heel hits the ground first. Your foot then pronates (turned out) and becomes flexible as it moves to the inside of the heel, then your arch, and ultimately rolling over your big toe which will signal your glutes to activate as you begin another step.  The rest of your body works together with your feet to move you forward and keep you stable.

There are exercises you can do to promote big toe mobility and integration with the rest of your body.

Big toe exercises

  • While standing, lift your big toe (while keeping other toes on ground), then push your big toe into ground as you lift other toes. This video by Jay Dicharry, MPT  does a great job of explaining how and why to do this exercise.
    • This was very difficult for me at first but after a couple of weeks of practice I could do this exercise. Tip: Try doing this in the shower.
  • While standing, look straight ahead and step your right foot across the left foot forming a “T”, push your left leg down through big toe to activate your glutes as you rotate. Check out this Youtube video demonstration.

How to prevent injury while working around the house

  • Use good body mechanics to avoid back stress by hip hinging and squatting correctly
  • Warm up with some mobility exercises such as these: Wash wall, calf stretch, hip mobility side to side, hip mobility rotation
  • Wear good, supportive shoes appropriate for the activity 
  • Listen to your body and rest when you feel tired – probably best to end early than keep pushing
  • Understand your limitations and ask for help. I would have been a lot worse without Drew’s help!

Let me know what projects you accomplished around the house and how your body held up! Shoot me an email at denise@themanualtouch.com.

Filed Under: Foot Pain, Health & Wellness, Mindfulness Tagged With: Big Toe

About Denise Schwartz

Denise Schwartz, PT, IMT, C is the owner of The Manual Touch Physical Therapy. For over 30 years, she has been helping patients reduce pain and improve quality of life using a whole body approach. Denise specializes in chronic pain, spinal conditions, running/triathlon injuries and prevention, balance/vestibular disorders, functional exercise, kinesiotaping, and various non-traditional and traditional & manual therapies. Contact Denise at denise@themanualtouch.com

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Judy has been living with Rheumatoid arthritis for the past 30+ years and typically uses a wheelchair around her house and a cane or walker outside. “I seem to be in less pain, can stand longer.  I also am walking somewhat straighter and further.”
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I had constant neck pain from a car accident 2 years ago.  I went through PT somewhere else without any good results.  I then was recommended to come to The Manual Touch PT. At my first appointment I could tell that Denise was able to get right to the point of my problems.  After numerous therapy sessions I felt such a relief of my constant pain.  It is better now, I can sleep better and use less pain medication.  My goal is to avoid surgery and I feel hopeful that will be possible.
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I’m a pediatric physical therapist and I was taking a yoga teacher training.  My left shoulder and neck were getting progressively tighter and eventually pain was keeping me up at night.  I knew I wanted treatment from a very knowledgeable PT with good manual skills and someone who excelled at evaluating postural and functional issues.  Denise is that person and she corrected my biomechanics with exercises and manual therapy.  There are only a few PT’s that possess skills like Denise.  … Read more
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I’ve been to several other PT’s but have never had as effective and long-lasting results as I experienced through Denise. While training for a 70.3 Ironman this year, I developed some debilitating hip and leg pains that made me question whether I would be able to race.  Denise quickly identified the problems and treated me over several sessions, which included going over exercises until I really understood what to do. Her patient, intuitive and knowledgeable style made a huge difference in … Read more
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Denise is a great physical therapist. She helped to heal a back injury that had been bothering me for years. The exercises were simple and effective. It was also great to have an app and videos for reference. I definitely recommend Manual Touch.”  
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Due to a stroke of good luck, I saw a class on Lower Back Pain offered by Denise from The Manual Touch Physical Therapy at Northbrook YMCA. I followed up with an assessment by Denise. Three years ago, I fell and broke my right arm and hip, followed by months of physical therapy. I still have “ issues” with my neck, back, hip and knee….which Denise has explained are all related. She is a “ new set of eyes” on an old problem, and has helped me immensely. I have learned new exercises for… Read more
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As my fibro symptoms flare, my reliance on IMT and other forms of manual therapy Denise uses is crucial for me.  I spend time discussing with Denise what is happening, and no matter how weird it may sound to me, she can usually help me and/or explain to me other types of therapy I should look into to help.  I know my brain fog is gaining in severity, but it is very apparent to me that it would be much worse if I didn’t receive such good care from Denise at The Manual Touch.
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I saw Denise for ongoing heal pain as well as an athletic back pain injury. My back pain is gone and my heal pain (which I’ve had for several years) is significantly better so that it doesn’t interfere with activity. The exercises Denise gave me have strengthened my core and will prevent future injuries. Not only that, she provides personalized and attentive treatment the entire visit (much more personalized care than traditional PT centers). I highly recommend Denise!
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We believe all body systems and mental/emotional health are connected. We take a whole body approach to discover why patients are not healing and what were the initial causes of their current symptoms. 

Our mission is to use this whole body approach to help patients heal and overcome pain and limitations, resulting in improved quality of life. We also aim to promote wellness in our communities through ongoing education. 
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Testimonials

Judy has been living with Rheumatoid arthritis for the past 30+ years and typically uses a wheelchair around her house and a cane or walker outside. “I seem to be in less pain, can stand longer.  I also am walking somewhat straighter and furthe… Read more
I came in to see Denise due to a cervical disc herniation.  I have been told by Illinois Bone & Joint that they refer patients to Denise often as she is able to help when other physical therapy programs fail.  That was definitely the case in my situ… Read more
Denise, owner of The Manual Touch, has been amazing for me and my family. I first began seeing Denise when I herniated my back and did not want surgery. Personal attention, caring and patient are only a few words to describe Denise. She uses a mix of… Read more
I had constant neck pain from a car accident 2 years ago.  I went through PT somewhere else without any good results.  I then was recommended to come to The Manual Touch PT. At my first appointment I could tell that Denise was able to get right … Read more
I’m a pediatric physical therapist and I was taking a yoga teacher training.  My left shoulder and neck were getting progressively tighter and eventually pain was keeping me up at night.  I knew I wanted treatment from a very knowledgeable PT wit… Read more
I’ve been to several other PT’s but have never had as effective and long-lasting results as I experienced through Denise. While training for a 70.3 Ironman this year, I developed some debilitating hip and leg pains that made me question whether I… Read more
Denise is a great physical therapist. She helped to heal a back injury that had been bothering me for years. The exercises were simple and effective. It was also great to have an app and videos for reference. I definitely recommend Manual Touch.”  … Read more
Due to a stroke of good luck, I saw a class on Lower Back Pain offered by Denise from The Manual Touch Physical Therapy at Northbrook YMCA. I followed up with an assessment by Denise. Three years ago, I fell and broke my right arm and hip, followed … Read more
As my fibro symptoms flare, my reliance on IMT and other forms of manual therapy Denise uses is crucial for me.  I spend time discussing with Denise what is happening, and no matter how weird it may sound to me, she can usually help me and/or explai… Read more
I saw Denise for ongoing heal pain as well as an athletic back pain injury. My back pain is gone and my heal pain (which I’ve had for several years) is significantly better so that it doesn’t interfere with activity. The exercises Denise gave me have… Read more
Read More

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