Happy Feet: 5 Simple Steps to Thank your Feet

 Chances are you are on your feet a lot this summer---hiking biking, taking walks, playing in the garden, etc.  How many wonderful places our feet take us---have you thanked them lately?

Feet are perfectly engineered to do their job of providing the stability and mobility to our whole body.  They also hold thousands of nerve endings in them being the most distal part of our body.  And yet, feet are probably the most ignored part of our body.  As a yoga teacher, I give them a lot of attention in my classes and am amazed at the fact at how many people have never given them much thought.

 Here’s a simple 5 step routine you can do to say thanks to your feet for supporting your body weight all day long.  These simple techniques can also be done by people who are not walkers.   It works very well for people with decreased sensation or decreased blood flow in their feet which can slow down the healing process significantly.

 Sit comfortably in a chair or bed.  You have to be able to bring your feet closer to your body by crossing it over (people with Total hip replacements must check with their Doctor prior to doing this movement). 

 This simple routine will increase blood flow in your feet and provide deep relaxation every night other than feeling great.  You can exchange this simple foot massage with your partner as well.  In my house, a foot massage is what we bet on for every difference of opinion.

 Here are 5 simple steps.

1. Bring right foot up on your left knee. 

2. Use your left hand to massage the foot using your thumb and tips of all fingers.  You can use your right hand to stabilize the foot.  You can also use your knuckles to provide extra pressure.  Use the amount of pressure that feels good. Feet are built to withstand a lot of pressure. Massage the bottom of your foot like this for 2-4 min’s.

3.  Grab all five toes with your left hand and gently push them up and down 10-20 times.

4.  Lower your grip to the center of the foot and make your ankle go in circles, clock- and anti- clockwise 10 times each.

5.  Repeat on the other foot.

  You can use any kind of massage oil or lotion if you like for this routine.  It is best done at night before hitting the pillow to allow complete relaxation. You can follow it with some deep breathing and/or meditation to get a deeper and more refreshing sleep every night.

 If you are unable to bring your feet up towards your hands, try using a tennis ball as a massager for your foot.  Tennis ball works best because of its perfect size and the reason that it has a little give to it.  You can sit in a chair and put the tennis ball under your foot.  Push the ball down with the ball of your toes; move your toes up and down 10- 20 times.  Roll the ball forward and back gently with your whole foot.  This is a gentle alternative to the massage listed above.  A lot of my clients have reported good results with this simple technique.

 Start thanking and loving your feet today.  This simple and effective technique should be done at least once daily but it can be done 2-3 times a day.  Wishing you happy feet!

 Footnote: Ritu Kapur is an Occupational Therapist and a Certified Yoga teacher who likes to teach gentle and therapeutic yoga to people with injuries and disabilities in a group or private setting.  She is the co-founder of Sohum, Yoga and Meditation Studio in Westborough, MA.  Visit her website for more info:  www.Sohum.org