Self care for the foot

What can I do at home?

You can observe your foot – either by standing in front of a mirror, or by having someone take a photo of your feet.

Dial this up by making a small knee bend and seeing how your foot moves. If it tilts in or out or looks like it is collapsing in the arch, it may mean that you need to strengthen one side of your foot or that there is a restriction somewhere – not allowing full movement and balance.

Strengthening exercises can be as simple as standing on one leg and trying not to wobble – dial it up by closing your eyes - dial it up by standing on a cushion.

Picking things up with your foot – start big and work down to something small – a tennis ball, golf ball, pencil etc

For stretching, from a kneeling position, push your feet under (as if you’re about to stand up) and lean back on them. Or keep your feet flat and sit down on them – maybe place a rolled up towel under the top of your foot for an extra stretch

Calf stretches – step back from a wall and lean into it, keeping your feet flat on the floor

It all depends on how you’re made up, how you feel things and where the pain might be.

I’m trapped at home and can’t get to see a therapist – what can I do?

Secondly – after looking at your feet, get hands on.  If mobility is difficult you can run your foot over a tennis ball with a fair amount of pressure so you can feel it.

If movement allows, hold your foot in your hand and run your fingers with some pressure between your toes – as if yo u’re separating the bones. You can also push in along the edges of your foot.

Also try pinching lightly your achilles tendon and slowly moving your foot up and down and in circles.

Online consultations are available - get in touch using the contact form. As always, if you are in pain please seek medical advice.