Welcome to 2021. Hope this year brings peace and harmony to your life! While you are still figuring out how much to be "out and about"--consider taking care of yourself at home. SELF-MASSAGE for the FEET If your feet are tired or achy and you can reach them comfortably, try giving yourself a regular foot massage. Sit in a chair with your foot resting over the opposite knee, or sit on the floor cross-legged, if you can do so comfortably, with one foot in front. 1. Grasp one foot and exercise the ankle join gently by moving the foot gradually, from front to back and side to side 2. Brace your foot with one hand. Press and slide the thumb of the other hand down sections of the sole, from the base of the toes to the heel. Be careful of how much pressure you put on your thumb to avoid soreness. 3. Work gently and gradually into tender points more deeply with your thumb or knuckles. Hold for several seconds in especially tight or achy spots. Squeeze each toe from the tip to the base. If you like, you can press moving down from the tip to the base on the top and underside of the toe and then up the sides of each toe back to the tip. Finish by gently squeezing and releasing your whole foot several times from the heel to the toes. Repeat on your other foot. As an alternative, try to massage your feet with a tennis, golf, or other small ball. Run each foot gently over a ball for a minute or two, pressing and holding for a few seconds on tender or tight areas. Use a little massage oil, lotion, or any good vegetable or nut oil such as almond or walnut oil that you are not allergic to. If you are familiar with how to use essential oils and have some available, add a couple drops of your favorite essential oil such as lavender or rosemary or peppermint to the lotion, for a refreshing change. Adapted from Client Education Handouts for Self-Care, Information for People
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