Medical Applications of TCC: Helping Feet

A fancy brochure on foot problems from a podiatrist’s office was an eye-opener for me. I had not considered that T’ai Chi Chih (TCC) could help improve or even prevent certain foot problems. The brochure described “Plantar Fasciitis,” a painful foot condition when the fascia in the heel and sole of the foot wears thin and begins to tear. This can cause extreme pain. Many adults experience this condition, especially if they stand for long periods of time. Among the recommendations for therapy and prevention of this condition are a series of exercises that look strangely like TCC movements.

The exercises describe how to strengthen the foot, ankle, and fascia in the heels of the feet. Two exercises are similar to certain foot positions in TCC movements.

1. The Lunge PositionExercise

This position stretches the gastrocnemius muscle group in the calf of the back leg. Hold the lunge stretch for 10 to 15 seconds, release the heel and repeat six to eight times. Then do the exercise with the other leg.

Application: Six Healing Sounds in TCC incorporates the lunge position, moving the weight to the forward foot on a soft knee while keeping the heel down on the back leg. When the movement is complete, both feet will have done a lunge several times.

Application: Anchor Taffy in TCC also incorporates the lunge movement with both feet. It involves keeping the back heel down while the weight shifts slowly to the front foot, while the hands perform “a taffy pull.” This TCC move could be performed using a fuller lunge, therefore giving the heel in back a good stretch each time.

2. Walking with Weight in the Heels

To relieve pain in the heels and improve range of motion in the feet, the brochure recommends that you walk across the room with the weight fully in the heels of the feet. Don’t let the toes touch the ground. If this is a balance problem, you can hold onto a chair and just step side to side on the heels.

Application: Rocking Motion in TCC also involves a gradual weight shift to the balls of the feet, then back to the heels of the feet, letting the toes become light. It is possible to extend this motion even further and allow the weight to be fully in the heels and then to move it slowly forward again to the balls of the feet. This repetitive movement can be done multiple times as a warmup.

Wearing athletic shoes with a rounded heel makes this movement easy to perform. Some shoes with rigid heels prevent this motion of rocking. You can always do the movement in stocking feet or bare feet, preferably on a padded surface or on the grass.

Both the lunge and weight in the heels are beneficial to the feet. Regular practice of these movements is recommended for all. The medical applications of TCC movements offer a simple and effective way to maintain healthy and happy feet.