We've all been there. You get home after a long day walking, standing, running around. You take off your shoes and feet your feet scream at you! As a dancer, I know all about having sore tired feet and how low it makes you feel! Our feet do so much for us throughout the day and it is important to show them a little love and help keep them feeling their best. Here are my top tips to treat your feet.
1. Warm them up!
Soak your feet in some warm water for 5-10 minutes. Not only will you be releasing some of those tight muscles, but it's also really relaxation for the rest of your body too! After soaking, dry your feet and warm them up with some dynamic exercises; jog on the spot, point and flex your ankle and toes, do some circles with your ankle.
2. Massage them!
Give yourself the foot rub you deserve! Use some lotion or oil to help knead into those poor tootsies until they feel soft and relaxed. You can also use a tennis ball, spikey ball or other SMR prop to roll around the sole of your foot (it hurts, but it's getting into those muscles!).
3. Stretch them!
Start standing, cross your right leg over the top of your left, putting the right ball of your foot on the floor. Then start to bend your left knee, pressing your right knee forward also. Hold for 20 seconds. Repeat on the other side and then again on both sides with the top of the foot on the floor.
Then, perform a calf stretch by standing with one foot forward and one foot back, pressing the back heel down and leaning forward. Hold for 20 seconds on each side.
Finally, perform a stretch for your achilles tendon. In the same position as the calf stretch, bend your back knee as much as you can without the heel lifting up off the floor. Hold for 20 seconds on each side.
4. Cool them down!
Soak your feet again, this time in cold or even ice water. This will help your feet recover from the busy day you've had and be ready to go again tomorrow. Soak for 5 to 10 minutes.
Then, practice legs-up-the-wall pose, or Viparita Karani. Lying on your back, place your feet up against a wall. Stay here for 5 minutes. This pose is great to relax your whole body and gives your feet a break from being at the bottom of your body.
Hopefully that will have helped your feet feel the love! Comment below what you do to show your feet some love! Please feel free to email me on info@riseandyoga.com or message my Facebook or Instagram if you have any questions!
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Wishing you love and light,
