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I struggle w self care and a fucked up mind and body, as do many of us, wanted to share something I have been doing that is v low effort, you can even do it if you can& #39;t get out of bed, and has made me feel really good. FOOT STUFF!
I& #39;m just not a do-your-nails or put on a sheet mask or light a candle person, so this really works for me, plus it has physical benefits. I do it every morning, now that there is less sunlight where I live I do it with the SAD lamp.
You just need a little bit of oil (can be olive oil or whatever is in your kitchen or something fancy). I put some in a container by my bed so I can do it in bed if I& #39;m busted, or sometimes I do it in the living room.
Get a little oil and rub it in your hands and then rub it into one of your feet and give yourself a little massage. Simple!
It can feel intense because our feet literally carry us through life, so I just like, kind of explore and do what feels good.
It can feel intense because our feet literally carry us through life, so I just like, kind of explore and do what feels good.
Don& #39;t pay attention to what your feet look like!
Then do your other foot.
Congratulate yourself and thank your feet for all they do.
Congratulate yourself and thank your feet for all they do.
I& #39;m hesitant to talk about results because we need parts of our lives that aren& #39;t about goals, but doing this daily has been great for me and my feet.
I can also share some specific stretches and exercises but I want to stress you can just do a lil rub and call it a day
I can also share some specific stretches and exercises but I want to stress you can just do a lil rub and call it a day
The things I do I learned from doing corrective Pilates and working with a gait coach, but I think they are basically the common ones you& #39;d find if you google.
I& #39;m the kind of person who needs a list to get started so will list them but don& #39;t want to be prescriptive, you do you
I& #39;m the kind of person who needs a list to get started so will list them but don& #39;t want to be prescriptive, you do you
BIG TOE STRETCHu2028: Pull your big toe gently inward towards the other leg, into alignment with the inner curve of your foot. Hold for 30 seconds.
Try doing it while massaging the toe, top of the foot, ball of the toe, etc.
You can also do this while pulling down a little.
Try doing it while massaging the toe, top of the foot, ball of the toe, etc.
You can also do this while pulling down a little.
MIDDLE TOES STRETCH
Gently push/pull your middle three toes down--you want the base knuckle (I don& #39;t know the right words for any of this) to be flexing.
You can massage the tops of your toes, top of your foot, esp between the toes while you do this.
Gently push/pull your middle three toes down--you want the base knuckle (I don& #39;t know the right words for any of this) to be flexing.
You can massage the tops of your toes, top of your foot, esp between the toes while you do this.
MIDDLE TOES STRETCH CONTINUED
These are ways to kind of deepen the middle toe stretch
—While doing MTS, pull up on the tip of the toes and hold. This is good if your toes have been clenching
—While doing MTC, push up into your arch with the other hand and hold.
These are ways to kind of deepen the middle toe stretch
—While doing MTS, pull up on the tip of the toes and hold. This is good if your toes have been clenching
—While doing MTC, push up into your arch with the other hand and hold.
GENERAL TOE LOVE
I also do some stretching/straightening of my pinky toe because it really tends to curl up, and a little extra on my second toe for same reason.
I also do some stretching/straightening of my pinky toe because it really tends to curl up, and a little extra on my second toe for same reason.
TOE LIFT
Very gratifying! Put foot on floor, or up against the wall if you are in bed. Keep big toe and pinky toe connected to surface while you lift the middle three toes and tap them back down slowly. Takes focus and practice :)
This really helps with walking!!
Very gratifying! Put foot on floor, or up against the wall if you are in bed. Keep big toe and pinky toe connected to surface while you lift the middle three toes and tap them back down slowly. Takes focus and practice :)
This really helps with walking!!
Omg this is so long but I& #39;ll just do the whole thing. I ALSO HAVE A PLAYLIST!!! Six months ago this would not have been possible.
When you are doing the toe lift, you might start to notice little flickers in your hamstrings and inner thighs, that& #39;s good! Your feet have friends!
When you are doing the toe lift, you might start to notice little flickers in your hamstrings and inner thighs, that& #39;s good! Your feet have friends!
Reminder you don& #39;t have to do all of these or any of them, just hanging out with your feet is a nice thing to do.
Couple more ideas coming
Couple more ideas coming
If you have access to a tennis ball, you can use that to stretch and massage—I find it kind of intense and mostly just use my hands but different strokes.
Drape the ball of your foot over the tennis ball so you get a nice big stretch separating the toes and extending them.
Drape the ball of your foot over the tennis ball so you get a nice big stretch separating the toes and extending them.
(Basically the Middle Toe Stretch with a ball)
You can also roll your foot over the tennis ball for good massagey feelings or experiment with other placements and stretches.
This one can be done in bed against a wall but it& #39;s easier in the wild :)
You can also roll your foot over the tennis ball for good massagey feelings or experiment with other placements and stretches.
This one can be done in bed against a wall but it& #39;s easier in the wild :)
TOE TOWEL EXERCISE
This doesn& #39;t need to be a towel it can be anything. If you& #39;ve already got clothes on the floor, then you are set. Can be done sitting or standing.
Use your toes to pinch and pick up a piece of material. You don& #39;t need to lift the whole thing up—just a little.
This doesn& #39;t need to be a towel it can be anything. If you& #39;ve already got clothes on the floor, then you are set. Can be done sitting or standing.
Use your toes to pinch and pick up a piece of material. You don& #39;t need to lift the whole thing up—just a little.
TOE TOWEL EXERCISE CONTINUED
Keep pinching and releasing. You can also put your heel down at the edge of the towel and use your toes to gradually pull the towel closer to your heel. Does that make sense? It& #39;s easy to google, very common exercise.
My cat attacks during this one.
Keep pinching and releasing. You can also put your heel down at the edge of the towel and use your toes to gradually pull the towel closer to your heel. Does that make sense? It& #39;s easy to google, very common exercise.
My cat attacks during this one.
TOE SEPARATION
If you can get toe separators, I REALLY love mine. I don& #39;t think they are too expensive—mine is like ten years old— and I also think you could probably jimmy one up with stuff that& #39;s in your recycling bin, maybe someone crafty has an idea?
They look like this
If you can get toe separators, I REALLY love mine. I don& #39;t think they are too expensive—mine is like ten years old— and I also think you could probably jimmy one up with stuff that& #39;s in your recycling bin, maybe someone crafty has an idea?
They look like this
Basically they stretch and separate your toes. You can adjust the stretch by where you position them. I usually put mine on for 45 minutes in the morning and then again after I exercise (if I exercise).
Let the oil from your massage soak in first or the separator will fly off!
Let the oil from your massage soak in first or the separator will fly off!
(Sometimes the toe separator is really intense. Yesterday I went for a really long walk wearing shoes that make me clench a little, so when I came home I just did like ten minutes off and ten minutes on. Also I can& #39;t find one of them so it takes a long time to do both feet.)
THE END I HOPE YOUR TOES AND YOUR FEETS FEEL GOOD 
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