Restoration Physical Therapy
Photo representing A Simple Foot Treatment

A Simple Foot Treatment

A simple foot exercise for the heels that is as easy as tic-tac-toe .

Many people stand with their center of gravity falling forward into their toes. As a result, the big toe takes the majority of the weight. Unfortunately, this predisposes the feet to problems such as bunions, fallen arches, plantar fasciitis, and Morton’s neuroma. Developing an awareness of where your heel strikes the ground is a first step. To accomplish this, a simple foot treatment can help you to use more of your heel, thus improving posture, alignment and function of the foot.

Before doing this Exercise

To assess the benefit of this foot exercise, do a pre and post posture assessment. First, stand on both feet, hip width apart. Next, check the position of your feet.

Where are you bearing the most weight?

Do you feel more of your weight in the front or the back?

Towards the inside or outside?

Are your toes pointing outward or are they in line with your heel?

Finally, make a mental note of this foot position.

 

What is Needed

Yamuna Foot Fitness
Yamuna Foot Fitness

Yamuna® Foot Wakers are a wonderful tool for this foot treatment.

The Foot Wakers are inflated domes with rounded nobs that gently stimulate and massage the feet. They bring flexibility, strength, and awareness to this important connection with the ground.

The Foot Wakers can be acquired from a certified Yamuna Foot Fitness practitioner or as part of the Yamuna  Foot Fitness Kit which comes with an instructional DVD.

In addition, the Yamuna Foot Savers work great for this particular exercise too. Please take note of the precautions section.

 

Precautions

There are many reflex points on the bottom of the feet, so avoid this work if you are pregnant.  Likewise, do not do this work if there is a painful inflamed condition, such as a recent sprain, surgery or broken bone. Consult with your healthcare practitioner before beginning this Yamuna foot routine.

If you have problems with balance, safety first. Stand near a sturdy chair to hold on to as needed.

It is important to realize that when you have been repetitively bearing weight on only one part of the heel, stimulation on another part can be painful. Therefore, there are modifications if the pressure on your heels is too much. Socks can be worn, a towel can be placed over the Foot Wakers, or this exercise can be done while sitting in a chair.

Easy As Tic-Tac-Toe

The purpose of this exercise is to bring awareness to all parts of the heel. The heel is the largest bone of the foot and is located in the back 1/3 of the foot. Unfortunately, most people only use a small part of it.

Begin by imagining a tic-tac-toe diagram on the bottom of your heels.

 
Begin by imagining a tic-tac-toe diagram on the bottom of your heels.

First, stand with the center of your heels positioned on the uppermost part of the Yamuna® Foot Wakers. This is spot #1 on the tic-tac-toe diagram.

Foot ExerciseKeep your feet parallel, lining up the heel to the 5th toe. Most importantly, DO NOT LET YOUR FEET OR KNEES FALL INWARD. 

Next, take a deep breath. Bend your knees to bear more weight into this area.

Gently, shift your weight to one foot; and then to the other foot. Take about 10-15 seconds at this spot #1.

Now, step forward just a bit to move to spot #2 in the back of the center heel. Lean back into the heels. Repeat the process stated above, again taking 10-15 seconds.

Move your feet back so the front of the heels are placed at the top of the Foot Wakers in spot #3. You have just completed the center line of the heel. Continue on in the numerical order specified on the heel tic-tac-toe diagram, taking time at each spot.

  • Center Heel, Center Back, Center Forward.
  • Outer Center Heel, Outer Back, Outer Forward. (Accentuate the outside line.  Keep the weight off the big toes.)
  • Inner Center Heel, Inner Back, Inner Forward.  (DO NOT LET THE FEET FALL INWARD!)

Follow Up Check

After completing this simple exercise, do a post-exercise assessment.  Again, focus into where most of the weight is carried in the feet.

Do you feel how the center of balance shifted toward the back into your heels?

You just created a negative heel. This translates all the way to your head with an upright posture. Notice how much more of your heel is in contact with the ground. Feel the balance you just created in your whole body.

Take Care of Your Feet

Taking care of your feet does not need to take a lot of time. This foot treatment exercise only takes a few minutes and is as simple as tic-tac-toe. Connecting with all parts of the heels helps to wake them up.

This is a first step in bringing alignment to the feet and starting the process of healing for common foot problems. In addition, the knees, hips and back are positively impacted by the foot work.

 

Want to Learn More? Yamuna Foot Wakers or Foot Savers

 

 

 

 

My top recommendation is to Find a Yamuna Foot Practitioner in your area. Take a class or receive a private session.

If that is not possible, begin with the Yamuna Foot Fitness Kit that contains the Foot Wakers and DVD. From there, move to the more advanced Yamuna Save your Feet Kit which includes the Foot Savers and DVD.

Yamuna has brilliantly created a treasure trove of foot work that helps to bring alignment to the feet.  Click here…. for more information about how to restore function and flexibility to the feet.

Want to shop on Amazon?

Categories: Body Sustainability, Exercise, Feet, Foot pain, Knees, Pain, Posture, Yamuna Foot Fitness
Post by Mary Falk PT on February 17, 2017

A Simple Foot Treatment

A simple foot exercise for the heels that is as easy as tic-tac-toe .

Many people stand with their center of gravity falling forward into their toes. As a result, the big toe takes the majority of the weight. Unfortunately, this predisposes the feet to problems such as bunions, fallen arches, plantar fasciitis, and Morton’s neuroma. Developing an awareness of where your heel strikes the ground is a first step. To accomplish this, a simple foot treatment can help you to use more of your heel, thus improving posture, alignment and function of the foot.

Before doing this Exercise

To assess the benefit of this foot exercise, do a pre and post posture assessment. First, stand on both feet, hip width apart. Next, check the position of your feet.

Where are you bearing the most weight?

Do you feel more of your weight in the front or the back?

Towards the inside or outside?

Are your toes pointing outward or are they in line with your heel?

Finally, make a mental note of this foot position.

 

What is Needed

Yamuna Foot Fitness
Yamuna Foot Fitness

Yamuna® Foot Wakers are a wonderful tool for this foot treatment.

The Foot Wakers are inflated domes with rounded nobs that gently stimulate and massage the feet. They bring flexibility, strength, and awareness to this important connection with the ground.

The Foot Wakers can be acquired from a certified Yamuna Foot Fitness practitioner or as part of the Yamuna  Foot Fitness Kit which comes with an instructional DVD.

In addition, the Yamuna Foot Savers work great for this particular exercise too. Please take note of the precautions section.

 

Precautions

There are many reflex points on the bottom of the feet, so avoid this work if you are pregnant.  Likewise, do not do this work if there is a painful inflamed condition, such as a recent sprain, surgery or broken bone. Consult with your healthcare practitioner before beginning this Yamuna foot routine.

If you have problems with balance, safety first. Stand near a sturdy chair to hold on to as needed.

It is important to realize that when you have been repetitively bearing weight on only one part of the heel, stimulation on another part can be painful. Therefore, there are modifications if the pressure on your heels is too much. Socks can be worn, a towel can be placed over the Foot Wakers, or this exercise can be done while sitting in a chair.

Easy As Tic-Tac-Toe

The purpose of this exercise is to bring awareness to all parts of the heel. The heel is the largest bone of the foot and is located in the back 1/3 of the foot. Unfortunately, most people only use a small part of it.

Begin by imagining a tic-tac-toe diagram on the bottom of your heels.

 
Begin by imagining a tic-tac-toe diagram on the bottom of your heels.

First, stand with the center of your heels positioned on the uppermost part of the Yamuna® Foot Wakers. This is spot #1 on the tic-tac-toe diagram.

Foot ExerciseKeep your feet parallel, lining up the heel to the 5th toe. Most importantly, DO NOT LET YOUR FEET OR KNEES FALL INWARD. 

Next, take a deep breath. Bend your knees to bear more weight into this area.

Gently, shift your weight to one foot; and then to the other foot. Take about 10-15 seconds at this spot #1.

Now, step forward just a bit to move to spot #2 in the back of the center heel. Lean back into the heels. Repeat the process stated above, again taking 10-15 seconds.

Move your feet back so the front of the heels are placed at the top of the Foot Wakers in spot #3. You have just completed the center line of the heel. Continue on in the numerical order specified on the heel tic-tac-toe diagram, taking time at each spot.

  • Center Heel, Center Back, Center Forward.
  • Outer Center Heel, Outer Back, Outer Forward. (Accentuate the outside line.  Keep the weight off the big toes.)
  • Inner Center Heel, Inner Back, Inner Forward.  (DO NOT LET THE FEET FALL INWARD!)

Follow Up Check

After completing this simple exercise, do a post-exercise assessment.  Again, focus into where most of the weight is carried in the feet.

Do you feel how the center of balance shifted toward the back into your heels?

You just created a negative heel. This translates all the way to your head with an upright posture. Notice how much more of your heel is in contact with the ground. Feel the balance you just created in your whole body.

Take Care of Your Feet

Taking care of your feet does not need to take a lot of time. This foot treatment exercise only takes a few minutes and is as simple as tic-tac-toe. Connecting with all parts of the heels helps to wake them up.

This is a first step in bringing alignment to the feet and starting the process of healing for common foot problems. In addition, the knees, hips and back are positively impacted by the foot work.

 

Want to Learn More? Yamuna Foot Wakers or Foot Savers

 

 

 

 

My top recommendation is to Find a Yamuna Foot Practitioner in your area. Take a class or receive a private session.

If that is not possible, begin with the Yamuna Foot Fitness Kit that contains the Foot Wakers and DVD. From there, move to the more advanced Yamuna Save your Feet Kit which includes the Foot Savers and DVD.

Yamuna has brilliantly created a treasure trove of foot work that helps to bring alignment to the feet.  Click here…. for more information about how to restore function and flexibility to the feet.

Want to shop on Amazon?

Categories: Body Sustainability, Exercise, Feet, Foot pain, Knees, Pain, Posture, Yamuna Foot Fitness

Post by Mary Falk PT on February 17, 2017

Restorative Categories

 
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Bringing alignment to the feet begins at the heel - the place where the foot strikes the ground with each step.

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