Self Care for the Feet

Interesting facts about your feet.

Almost 8,000 nerves in your feet
26 bones, 33 joints, 107 ligaments, 19 muscles and tendons
The average person will walk around 115,000 miles in a lifetime, that’s more than 4 times around the Earth!

Welcome this is Healthy Steps and I am Brian Hagan. Today our video will be on the self care of the feet.
Our focus will be on increasing range of motion and loosen and stretching the muscles of the feet.
If you have any concerns about whether this would be safe for your feet  talk with your doctor first.  Okay! Lets get working on your feet.

1. Warm the feet up by gentle rolling on a golf ball, an old rolling pin, or muscle roller like I have here. Our goal is to just warm up the muscle.  Roll out the feet until they start to feel warmed up.

Once your foot feels warm start getting a little deeper using golf ball or a tool designed to work deep into the muscle. For me I'm going to  switch to a deep muscle tool.  You can do just as deep with a golf ball.  Remember to work slowly especially if your feet are tight and tender. Remember you want to be able to walk after your done.

As you work into your foot. Look for those area that are very tender and spend some time here. Again be gentle. No bruising!  After you have work the foot well. You'll want to stretch the muscles
Pull the toes gently toward you and hold. Release and repeat. Hold for the count of 8.
Push the toes gentle away from you. Putting them in flexion and hold. Release and repeat. Hold for the count of 8.
Rotate the foot gently toward the outside of the foot. Then rotate the foot gently toward the inside of the foot. Repeat 3 to 4 times.
Gently move your foot and toes in all directions.  Basically just get some movement in the foot.
Now position yourself  into a kneeling position and lean back on my feet. again getting a good stretch in the foot.
Finally, you want to stand up so that you can do some foot raises. you did a good job loosening your feet now its time to add some strength to them. You want to work up to doing 30 foot raise, but start slow with 5 and work your way up to 30.

That's it.  Self care for the feet. I hope this was helpful. We love feedback and comments. This is Brian Hagan with HealthySteps.


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Why Therapeutic Massage

When people ask me how can massage help me or does massage really improve sport performance. I tell them to imagine wearing the tightest clothes they could possible put on and go to work, run around the block, play a sport or work around the house. how do you think your body would feel at the end of the day? That’s what your muscles feel like. What the chances that you would end up tearing your breeches or shirt during the day? Watch this video to get a better idea of why your muscle are like tight clothes.

Simple way to make a Moist Heat Pack

An effective self care tool is a moist heat pack.  You can use moist heat packs at home to help reduce muscle tension from a long day on the computer or from working out.  People often ask we choose to use moist heat vs. dry heat.  Here are my thoughts:

  • Dry heat makes my skin itchy.
  • I don’t like to use an electric hot pack because it is adding more electric current to your field – I am a believer that we are exposed to enough electrical currents as is.
  • There is not an extra costs to making a moist heat pack – everyone has a couple of towels.
  • I have never seen anyone burn their skin when falling asleep with a moist heat pack – I’ve seen plenty “I feel asleep with my heating pad on” burns.
  • Moist heat seems to go deeper into the muscle.
  • Moist heat is a perfect complement to essential oils for muscle relaxation.

Three easy steps to making a moist heat pack.

1. Get your “hot” towel ready – usually a hand towel is a good size, but you can also use a face towel for small areas or a bath towel to cover a large area.  Fold it in thirds the long way or “hot dog” way.
Now roll it up like a sleeping bag.
(Add your essential oils to the skin if you are using them.)

2. You now need hot water…  you can use the hot water from the tap or heat up some water in a kettle.  You want the water Hot – but not so hot that it will burn your skin.
Hold your rolled “hot” towel over the sink or bowl and pour your hot water in the middle of the rolled “hot” towel.  Add water to both sides and squeeze it out.  The goal is for the water to be hot – but not so hot that you can’t manage squeezing it out with your hands.  Sometime I press it against the bowl and use my knuckles.  This my personal safety control – I know if my hands can’t touch it for a few seconds – then it is too hot!

3. The last step is to make a “Hot Pack Sandwich” by laying a dry towel on the skin, then unroll the hot moist towel and cover up the hot moist towel with another dry towel.  Sometimes you can use one bath dry towel and make a “Pita Bread Hot Pack”, (just fold it in half with the hot moist towel in between) saving on towels to wash.

Just allow that hot pack to cool off naturally.

While you are “cooking” you can snooze if you’d like – no worries about it getting too hot like electric hot pads.

I use this moist heat pack method at the end of Raindrop Technique – and everybody loves it!

Some Oils I like to use with a Tight Muscle Moist Heat Pack are:
Deep Relief Blend


Join the community of people who are taking steps to be Active, Pain Free and Healthy!

This is a Private Facebook group hosted by Brian and Christina.

Each week we focus on a different health concern such as the Rotator Cuff or Plantar Fasciitis.  You’ll learn basic and advanced foam rolling techniques for that muscle group.  The goal is to increase range of motion to reduce the chance of injury or support the work you are already doing with your PT, Fitness Trainer or Chiropractor.   We’ll also share other self care techniques to support that muscle group such a lymph drainage, essential oils and stretching.  Join here!

Computer Stretches

We found a hidden treasure on u-tube!  This is a wonderful 3 minute guided stretching session.  This is fantastic for those of us who spend too much time on the computer.j0289530

One reason we like it so much – there is no talking, just simple drawings to follow along with relaxing music.

My plan – later this afternoon I have some quality time scheduled with the computer.  I’m going to set my alarm on my phone to go off every 1.5.  When that alarm goes off, I’m going to click on the link and follow that video.

Try adding a stretch break or two into your day, and let us know how you feel.

Computer Stretches