May 1, 2010

Hello,

During our lifetime, our feet support us through thousands of miles. How well do you take care of your feet? This issue's theme is foot care tips.

Carol

Foot Care Tips

Start by wearing properly fitted shoes that support your feet. Also, keep the muscles of the feet flexible and strong. Can you pick up a small towel using only your toes? It's a great exercise.

If you are prone to excessive pronation or supination, take steps to correct it. Excessive pronation and supination cause a number of problems that affect the foot, ankle, knees, hips, and back.

Pronation refers to the inward roll of the foot during normal motion. Excessive pronation flattens the foot arch and stretches the muscles, tendons, and ligaments underneath the foot. Supination refers to the outward roll of the foot during normal motion. Excessive supination places a large strain on the muscles and tendons that stabilize the ankle, and can lead to ankle injury. More about pronation and supination.

Foot Soak

To relax the muscles of your feet and ankles, soak them in warm water for at least ten minutes. Add Epsom salts and, if you like, a few drops of essential oils. Some suggestions:

• Rosemary to soothe aching/tired feet (7 drops)
• Ginger to warm up your feet (3 drops)
• Peppermint for refreshing soak (5 drops)
• Lavender for injured feet (8 drops)
• Chamomile for relaxing your feet (4 drops)

For a foot scrub to exfoliate and invigorate, blend a little olive oil, a tablespoon of sea salt, and a drop of your favorite essential oil. Scrub your lower leg and the bottom of your feet.

Ball Massage

Roll a golf or other small ball under the soles of your feet. Some people like to freeze the ball beforehand and use it after a hot bath for an additional boost to the circulation in the feet. If this technique sounds appealing to you, you can also freeze water in a Dixie cup and massage your feet for a minute or two with the ice. Or fill a plastic pop or water bottle and freeze. Roll it under your foot like any other foot roller.

Foot Self Massage

Blend your favorite essential oil with carrier oil and massage your feet. Sit in a chair with your foot resting over the other knee, or sit on the floor cross-legged with one foot in front.

1. Grasp your foot and exercise the ankle joint by moving the foot from front to back and side to side.
2. Brace your foot with one hand. Press and slide the thumb of the other hand down the sections of the sole, from the base of the toes to the heel.
3. Work into tender points more deeply with your thumb or knuckles. Hold for several seconds in tight or achy spots.
4. Squeeze each toe.
5. Squeeze and release your whole foot several times from the heel to the toes.
6. Repeat on your other foot.

Learn more ways to care for your feet with Natural Foot Care: Herbal Treatments, Massage, and Exercises for Healthy Feet.

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The information in this newsletter is for educational purposes only. Consult a professional healthcare practitioner as appropriate.

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