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Self massage of the feet Continuing our theme of self massage, this time I am going to describe massaging your own feet. Feet seem to be neglected by runners, unless they have blisters which draws them to your attention rather dramatically: remember that they take the pounding as you pace along absorbing the shock each time you hit the ground. The arches of the foot create the spring in your step and massage can keep your feet flexible thus protecting your knee and hip joints. The construction of the foot has a complicated lattice of supports and sprung arches to create a springboard from the strong base of the heel bone. All the minor muscles of the lower leg extend across and around the ankle into the foot (the major muscles: the soleus and gastocnemius form the achilles tendon). Those that balance the body, like the peroneal muscles that run down the outside of the calf, continue around the ankle and are attached to the side of the foot. The muscles need to be anchored either side of the joint as the stability comes from holding the ankle steady. Other muscles, like those that control the movement of the toes, extend back up the leg way up onto the shin. There are many of these, it is easy to see how complicated it becomes if you count up two muscles for each toe with a tendon extending from each, at least six leg muscles with tendons extending across the ankle and into the foot...A large number of delicate sinews therefore combine to form this sprung structure so congegstion can be a problem after injury. The foot is however quite narrow so you can reach the whole of it from one side or the other so any minor injuries can be helped enormously by simple massage such as that described here. Massaging your own feet may seem rather implausible but it is possible to do some useful work as long as you can rest one bent leg across the other knee. In this position you can work quite well with both hands. This full massage becomes more flowing with practice, but any part of it will be helpful, or you can come to a remedial masseuse who will show what to do for yourself and then you can do it when you need to. I find that running my knuckles along the sole of my foot is really helpful in isolation when my feet are tired. | ||
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CATHERINE HOLLAND Tel: 0701 7415310 Email: catherine@catherineholland.co.uk | |
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