Release the feet and feel the relief
WHAT
Our feet do so much but often get little care and attention. They take the impact of day to day living, keep us upright, and get us from here to there. These marvellous feet contain over 100 muscles, 26 bones, 33 ligaments, and thousands of nerve endings. A simple way to improve our health and wellbeing is to get down to our very foundation and nurture our feet.
WHY
Ever had a foot massage or reflexology treatment and feel an instant release? This release of feel good endorphins can promote relaxation, a reduction of the stress response, and may even support the lessening of anxiety.
Using a tennis ball or Myofascial release ball to roll out the bottom of the feet, can also have positive benefits for the pelvic floor, diaphragm, abdominal muscles, plantar fasciitis, and support balance and stability. It’s all connected.
HOW
Either standing or sitting on a chair, place your ball of choice under your heel. Press up and down a few times, and notice if there are any pressure points here. Stay for about 10-30 seconds to release this part of the foot.
Move the ball directly under your foot. Starting in the middle, roll the ball from your heel, right up to the toes. Up and down at the sole of your foot, then up and down at the inside and then outside of the foot. What do you notice here? Are there any tight areas that could do with a little more attention? If you find a trigger or a tender point, stay here, hold and breathe for a few seconds before moving on to another area. Avoid any areas that are painful. To conclude, a light squiggle moving all over the foot, use light pressure here. Remove the ball, then place your foot on the floor and compare, how does it feel now? What other sensations in the body can you discover? When you’re ready, begin the same movements with the other foot.
This self myofascial release technique can be used one or many times throughout the day, for a couple of minutes at a time.
