Taking care of your tootsies isn’t hard but it does require a little TLC. Here are six steps to healthy feet:
THE SIX S’s
Make sure that shoes have adequate arch support and heel cushioning. Maybe it’s time for new running shoes?
Stretch the arch of the foot, Achilles tendon, and calf muscles to help with flexibility multiple times during the day and before and after every workout. For added stretching benefits and pain relief, roll the arch of your foot over a round object (we love rolling pins and golf balls) for 5-7 minutes at a time.
Strengthen the muscles in your feet by using your toes to grab (and pull towards you) a pencil, pen, or hand towel.
Got pain? Ice your foot for 15-20 minutes post stretching/stregthening to alleviate pain and reduce inflammation.
STAY OFF IT
Like most injuries, it is essential to rest the damaged tissue. Keep weight off the feet or do low-impact exercises, such as the stationery bike or swimming while your foot has a chance to heal.
STAY PAIN FREE
Injuries such as plantar fasciitis is often due to running too much, too fast. Avoid overtraining and increase workout increments gradually. (Running lore says that you should increase you weekly mileage by no more than 10% per week.)
Check out Moji’s newest massage tool, Moji 360 Foot Massager – to help relieve foot pain!