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Acknowledge the work load that your feet endure! Even sitting we often put heavy demands on our feet and the muscles that control the feet which are mostly in the leg (from the knee to the ankle). Shoes give feet a great deal of protection and support but they also restrict many foot activities. Therefore plan on some shoes off foot recreation time. Foot muscles are often assigned a specific task to accomplish and they loyally keep working at it even when tired and in pain. Therefore foot recreation should allow the muscles to 1 complete its task, 2 send the message that the task is completed, 3 refresh the tissues so that the task can be repeated when called again. Movement of all the bones of the foot and ankle in all possible directions is the main ingredient in foot recreation but a small ball or bottle are helpful tools. I. With shoes off; spread toes as widely as possible; curl toes up and hold for a count of 3 then curl toes down for a count of 3 then relax. II. Bend ankles of each foot in opposite direction at the same time so that toes are pointed on one side and heel pointed on the other; then reverse; repeat holding stretch when tightest calf muscle is on the heal side for a count of 5 to 10 and for 3 to 5 on the reverse. III. Repeat I. with firm pressure against pad behind toes (using small ball or bottle) under each foot, until some warmth of increased circulation is felt in the feet. IV. Repeat II. until some warmth of increased circulation is felt in legs. If discomfort is felt in arches or deep under calf muscles during above actions, repeat III. with modification of pressure under affected joints of the arch. Swelling and pain can can be controlled by application of an ice bag to the area until chilled and then doing the action to free the restricted tissues then apply the ice again to control tissues that may stick together again. Ask your health care provider for directions. Hans Quistorff, LMP HansMassage@centurytel.net 253-851-4212 P O BOX 65 WAUNA WA 98395 E-mail: HansMassage@centurytel.net (personal messages only) commercial and HTML messages HansMassage@excit.com THE MAIN PURPOSE OF THIS SITE IS TO PROVIDE ACCESS TO SELF CARE INSTRUCTIONS FOR CLIENTS AND THERAPISTS TO USE! Use links above to read and download those that may be of benefit to you. They are given without warrantee, guarantee or special health claims. Unless I have given you personal hands on instruction the use of them is entirely at your own discretion and responsibility. Auxiliary office @ SOUTH HILL CHIROPRACTIC 609D 39th Ave. SW Puyallup WA 98373 Wednesday, Friday appointments (253) 848-6626 HANS' MASSAGE Serving the Key Peninsula and Gig Harbor, WA. "Have table will travel" service,br> By appointment: Tuesday, Thursday, Saturday & Sunday afternoon Phone 253-851-4212 if you get Verizon voice mail text messages are easier to retrieve than voice mail |
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For help outside the Gig Harbor area go to: iwantamassage.net © 2001, Hans' Massage. all rights reserved. |
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