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Do you have problems with the cervical spine, pain and unpleasant everyday complications? Maybe it’s time to take a look at your feet!
Many therapists emphasize that the key to a healthy, pain-free spine is hidden right in the feet. These massages work with specific points on the foot, whose correct stimulation brings relief and has a very positive effect on other aspects of life – for example, on a good night’s sleep.
To begin: Give your feet the proper attention every day
A foot bath that relieves foot pain, removes swelling and fatigue
Mix 1-2 cups of apple cider vinegar with six cups of warm water and soak your feet in this liquid, let them soak until the water cools. This bath is excellent even for the feeling of heavy and swollen feet – thanks to the high potassium content it helps reduce fluid retention, which is a common cause of swollen feet. It also works against unpleasant tingling in the legs, which often made it difficult for me to fall asleep; definitely try it, it’s harmless and it can feel really good after a hard day.
Simple movements that can work wonders
A renowned physiotherapist has put together a set of simple movements that act quickly directly against pain and can prevent problems from escalating in the long term. Here are his simple, illustrative ways to beat pain in the first seconds. And most importantly, you’ll feel good.
Raised heels
Stand behind the back of a chair and hold it with both hands.
Bend one leg at the knee and lift it so that the calf and thigh form an acute angle.
Slowly raise the ankle of the other foot until you are completely on your toes. At the same time raise your palms so that the fingers are almost level.
Slowly return the heel to the floor. Repeat 10-15 x for each foot. This exercise counteracts knee pain and systematically strengthens the muscles of the knee and surrounding muscles.
Walking on tiptoes
This is a simple exercise you can do during ordinary household chores, or for example when you go to check the mailbox. Simply walk on your tiptoes for 10-15 minutes – as long as you can. This strengthens the arch of the feet, firms the front part of the foot and helps you avoid unpleasant cramps.
Ankles
If you sometimes feel your ankles, it is very likely that they will start to give you big trouble over time. After all, they support the weight of the whole body. This is the simplest way to strengthen them. When sitting or standing, lift one leg and slowly make circular motions with the foot held up. Make 10 circles inward and 10 circles outward for each foot.
Resistance
We will need an elastic band, which we secure around a sturdy piece of furniture. Slightly bend one leg at the knee and place it under the other leg. Slip the strap onto the foot that is raised and slowly pull the band toward you with your foot. Repeat 10-15 x for each foot. The exercise strengthens the calf and inner thigh muscles, which are important for supporting the joints in the foot.
You may remember this exercise from when you were a child. It’s simply about trying to curl the toes as far inward as possible. Try, for example, to see if you can pick up a pencil this way. This exercise has an amazing effect against cramps, strengthens the arch and prevents major foot pain. Repeat 15x for each foot.
Massage using a tennis ball
Excellent for regenerating the feet and adjusting the position of the ankle. Do it as often as possible in the evening before bed. Sit down and place your foot on a tennis ball. Move the ball from the heel up to the toes. It is the simplest way to healthy feet and also very pleasant. Do this exercise, for example, in front of the TV.
Acupressure points – if you know how to find them, you’ll feel relief immediately
If you have sore feet after a long day, place your two thumbs on the points on your feet that you see in the picture (between toes 1 and 2, 4 and 5) and gently massage them for 10 to 15 minutes. If you have found the right spot you will feel it within a few seconds.
