INDEX

A

abduction of toes, 53, 69-71, 109

ACL (anterior cruciate ligament), 46, 48, 88

adaptation, 13, 20, 39, 40, 44, 45, 46, 49, 52, 60, 63, 82, 92

align your feet (stance habit), 45-46, 77, 93, 98

ankle joint complex, 28, 32, 35

ankle schmear, 27-36, 50, 74, 76

B

back your hips up (stance habit), 48-50, 99

bone marrow edema, 53

Born to Run, 3

bunions, 8, 28, 36, 41

C

calf elevators, 84-86, 117

calf stack, 90

calf stretch - gastrocnemius, 25, 59-62, 104

calf stretch - soleus, 25, 62-63, 105

calluses, 27

catsuit stretch, 67-69

contracture (aka hammertoes), 26, 28, 46

corns, 27

D

double calf stretch, 25, 63-65, 106

duck feet (see turnout)

E

Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet, 6, 86

external rotation (see rotation of leg bones)

extrinsic foot tissues, 59-69, 72-79, 104-108, 111-115

F

feet pelvis-width apart, 46-48, 50, 63, 70, 77, 85, 99, 106, 109, 113, 117

flip-flops, 4, 12, 22, 23, 25-27, 57, 121

fracture, 38, 53

G

gripping of toes, 5, 12, 25-27, 57

H

hammertoes (see contracture)

heel (of footwear), 4, 5, 11-12, 13-25, 41, 49, 59, 67, 68, 89, 120, 125

I

intrinsic foot tissues, 52-59, 69-72, 82, 101-103, 109-110

K

kids, 17, 81, 83, 131-133

M

McDougall, Christopher, 3

mechanotransduction, 19, 89

metatarsal, 12, 27

Miller, Jill, 90-91

Move Your DNA, 19, 24, 89

N

neuromas, 50

neutral femurs (stance habit), 34, 37, 50-52, 55, 76-77, 79, 88, 100, 115

next-level list, 78, 114

next-next level list, 79, 115

O

orthotic, 12, 21, 28, 31, 36, 37, 46

osteoarthritis, 48, 72

P

passive toe spreading, 53-55, 70, 101

pelvic list, 12, 76-77, 113, 116

pelvic thrust, 49, 67

plantar fasciitis, 19, 31

pronation, 12, 28-34

R

The Roll Model, 90-91

rotation of lower leg bones, 30, 31, 88, 91, 93

rotation of upper leg bones, 34, 37, 49, 50-51, 79, 91

S

schmear (see ankle schmear)

single-leg balance, 73-75, 111

single-leg towel balance, 75-76, 112

sole (in footwear), 4, 8, 11, 19, 52, 74, 128, 131, 132

stance, 44-52, 98-100

standing foot massage, 55-56, 102

straighten your feet (see align your feet)

stone-walking, 38, 80-82, 87, 116

strap stretch, 65-67, 107

subtalar, 32

T

talocrural, 32

texture, 80, 81

toe-box, 4, 5, 22, 65, 70, 107, 120-121

toe lifts, 71-72, 80, 110

toe walking, 81

top of the foot stretch, 27, 57-59, 72, 103

torsion, 51, 91-93

turnout, 74, 87-94

U

un-duck your feet (see turnout)

upper (in footwear), 4, 5, 12, 22, 27

V

Vitamin Texture, 81

W

W-sitting, 92

walk on the pillow train, 82-83, 116

walking over varied terrain, 11, 22, 32, 36, 39-41, 75, 80-84, 87, 116