Medical Applications of TCC

Helping Feet to Stay Flexible and Healthy

By Linda Braga, Castro Valley, CA

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 could help improve and even prevent certain foot problems. The brochure describes the condition called “Plantar Fasciitis,” a painful condition of the feet 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 following exercises describe how to strengthen the foot and fascia in the heels of the feet. These two exercises are similar to certain foot positions in TCC movements.

1. The Lunge PositionExercise

This position stretches the gastrocnemius muscle groupin the calf of the back leg, benefiting the fascia in the foot. Hold the lunge stretch for 10 – 15 seconds, release the heel and repeat, 6-8 times. Now do the exercise with the other leg.

Application: Six Healing Sounds 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 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 movement 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 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. (Seniors might wobble or even loose their balance but, using the words “letting the toes become light,” the benefit can be achieved because of the fact that TCC has multiple repetitions.) This repetitive movement can be done multiple times as a warm up.

Wearing athletic shoes with a rounded heel makes this movement easy to perform. Some shoes with rigid heels prevent this motion of rocking. Of course, 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 everyone, whether there is a foot problem or not. The medical applications of TCC movements offer a simple and effective way to maintain healthy and happy feet.