what is reflexology

Reflexology is a scientific art based on the premise that there are zones and reflex areas in the feet, hands and ears, which correspond to all body parts. The physical act of applying specific pressures using thumb, finger and hand techniques result in stress reduction that causes a physiological change in the body.

Walking on a sandy beach in the easiest (and most relaxing) way to exercise all of your foot muscles and stimulate all of your reflexes. If you don’t have access to a sandy beach you can visualize one in your mind and then stand and gently rock back and forth, forward, backward, side to side, and then eventually maybe take it in circle. Be sure to have a table or chair in reach in case you feel a bit wobbly. You can even get your knees and hips involved in this foot massage dance,

foot pain sucks

Below are some foot exercises to add to your daily routine to help wake up and stretch the plantar fascia, the calf muscles, and all of the many foot muscles.

Please know that foot pain didn’t just arrive one day, even if it feels like it and that it may take weeks or months to figure out the source of the dis - function and to get back to “normal”

The more I work with foot pain clients the more I see and understand that many times foot pain originates higher up in the knees, hips or low back. Many times in a session with me I will work further up the chain to reduce tension and expedite healing.

foot exercises

The following are a list of exercises I suggest all people do all the time, however they are especially helpful to those experiencing foot pain to stretch the muscles and strengthen the foot structures. If you come to me for a session do to foot pain, these are your exercises. Everyone else can throw them in once in a while to maintain healthy, happy feet.

The 4 most important ways to move your foot are:

Ankle circles: slowly rotate the ankle in both directions 10-15 times. Ankle circles stretch and strengthen all the major muscles that move your foot and will release tension from overuse, standing, exercise, and lack of use (sitting).

Point and flex: slowly point your foot as much as you can, gently hold this extreme for 2 seconds, release. Flex your foot as much as you can, again hold at this extreme for 2 seconds and repeat 10-15 times per foot. If you find yourself starting to cramp, gently ease off and reverse movement and with the next repetition do not go to such an extreme.

Inversion and eversion: slowly rotate the arch of the foot towards your head and hold this movement for 2 seconds. Then reverse motion so the arch faces away. I like to call this one “conducting the orchestra” as the movement in the foot resembles arm movements used in conducting. Again repeat this exercise 10-15 times and if your foot is starting to cramp gently ease off and reverse the movement.
Calf Stretching: the easiest calf stretch is to lean against the wall putting one leg back until you have a nice stretch in your calf muscles. Another option could be holding on to the railing of the stairs, drop your heel off the stair and allow calf muscles to stretch. Hold for 10 seconds then raise up on to your tippy toes (to reset the muscles) and slowly drop down again into a stretch. Repeat this process slowly moving in and out of active stretch 5-10 times. An easy way to integrate this into your daily life is to stretch while your brushing teeth or cooking. When walking do a couple of stretches on the stairs or at the curb while waiting for the light.