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Do you have problems with your cervical spine, pain and unpleasant daily complications? Maybe it’s time to look at your feet!
Many therapists emphasize that the key to a healthy, pain-free spine is hidden in the soles of the feet. These massages work with specific points on the sole, whose correct stimulation brings relief and has a very positive effect on other aspects of life – for example, good sleep.
To start: Give your feet proper attention every day
A foot bath that relieves foot pain, gets rid of 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 also for the feeling of heavy and swollen feet – it’s due to the high potassium content which helps reduce fluid retention, which is a common cause of foot swelling. It also works against unpleasant tingling in the feet, for which I often had trouble falling asleep; definitely try it — it’s harmless and can really feel 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, in the long term, prevent problems from escalating. Here are his simple, illustrative methods to defeat pain within the first seconds. And most importantly, you will feel good.
Heel raises
Stand behind the back of a chair and grasp 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 standing entirely on the toes. At the same time, raise the palms so that the fingers are almost level.
Slowly return the heel to the floor. Repeat 10-15x for each foot. This exercise counteracts knee pain and systematically strengthens the knee muscles and surrounding muscles.
Walking on tiptoes
This is a simple exercise you can do during routine household chores, or when, for example, you go to check the mailbox. Simply walk on your toes for 10-15 minutes — as long as you can. This will strengthen the arch of the foot, firm the front part of the foot and help you avoid unpleasant cramps.
Ankles
If you occasionally have ankle discomfort, it’s very likely they’ll start causing major problems over time. After all, they bear the weight of your entire body. This is the simplest way to strengthen them. When sitting or standing, lift one foot and slowly make circular movements with the raised foot. Make 10 circles inward and 10 outward for each foot.
Resistance
You will need an elastic fabric that you fasten around a sturdy piece of furniture. Slightly bend one leg at the knee and place it under the other leg. Thread the strap onto the higher foot and slowly pull the band toward you with your foot. Repeat 10-15x for each foot. The exercise strengthens the calf and inner thigh muscles, which are important for supporting the joints in the foot.
Healthy arch = healthy foot
You may remember this exercise from when you were a child. It’s just about trying to curl your toes inward as much 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 severe foot pain. Repeat 15x for each foot.
