Hi,
Dr. Jeremy here from nooro.
After a long day on your feet, that achy, tired feeling can be all too familiar.
But you don't have to suffer through it…
Here are some quick and effective techniques to relieve foot pain at the end of your day:
1. Warm Water Soak:
Start by soaking your feet in warm water for about 10 minutes.
This helps relax the muscles and increase blood circulation.
Add Epsom salts for extra relief if you have them on hand.
2. Self-Massage Technique:
a. Begin at the heel, using your thumbs to apply firm pressure in circular motions.
b. Move towards the arch of your foot, paying extra attention to this area as it often holds tension.
c. Use your knuckles to apply pressure along the length of your foot, from heel to toes.
d. Gently pull and stretch each toe.
e. Focus on the ball of your foot, using circular motions with your thumbs.
3. Pressure Points:
- Press firmly with your thumb in the center of your heel for 30 seconds.
- Apply pressure to the area just below the ball of your foot for another 30 seconds.
- Massage the area between your toes, especially between the big toe and second toe.
4. Rolling Massage:
Use a tennis ball or a frozen water bottle.
Sit in a chair and roll your foot over the ball or bottle, applying gentle pressure.
This can help relieve tension in the plantar fascia.
5. Stretching:
- While seated, cross one leg over the other. Use your hand to gently pull your toes back towards your shin. Hold for 15-30 seconds.
- Stand facing a wall with one foot behind you. Lean forward, keeping your back leg straight and heel on the ground. You should feel a stretch in your calf and foot.
6. Elevation:
After your massage and stretches, try elevating your feet above heart level for about 15 minutes.
This can help reduce swelling and promote circulation.
Consistency is key.
Try to add these techniques into your daily routine for the best results.
We hope these tips bring you some relief.
Take care,
Dr. Jeremy
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