a teaspoon of oil about 5ml and just start working it into the foot to start with we're
going to work through the fascia on the bottom of the feet where a lot of plantar fasciitis
sufferers complain of pain we're going to work the heel the achilles tendon but first
of all we want to warm up the feet if your feet are like mine they are always cold you
just want to get some heat in there under the fascia to the end of the toes get the
heel warmed up just around several times in the heel and fascia use the full flat of your
hand back and forth really heating that up this should feel really good with the feet
you don't need to worry about being too delicate we're on them all day long really squeezing
down you will see the blood travelling down use both hands each individual toe so again
this is just warming them up you can't really go wrong here go down each toe right over
the joints super so that should be pretty warm now like most people who where shoes
all day long we get very tight under the arch of the foot if you have a very high arch like
i do even more so if you roll in again like i do you'll get very tight in this area and
people with plantar fasciitis tend to get a lot of heel pain where this long bit of
fascia is always pulling on the heel so continue on using the heel of the hand quite firmly
in there back and forth and you're going to go into the knuckles now use this with a little
caution not so deep that you bruise it you can actually bruise the muscles so be careful
now you should feel quite a lot of i like to call them crystals you'll feel it kind
of grinding in there this can be very sore if you've had any fasciitis so you can follow
it up with a bit of ice if you are using this more as a treatment right from the heel right
down over this arch here in the foot and you are kind of rolling and i can go pretty deep
because i'm used to doing this don't go crazy only use maybe 5% of your strength your knuckles
should get pretty red as well so that's great now let's come on to the achilles if you need
a little bit more oil go ahead and try it with a relaxed foot first you're just coming
down you can come up a little bit into the ankle so you can use a bit more oil there
if you need to all the way down and then over the heel down it's a bit of a pinch and down
over the heel bit of a pinch and over the heel and you can work with it as well you
can move the foot so you are doing it relaxed and then it's a little more taught there and
then let's get into the muscles of the toes and then we'll get step two to get the flexibility
into the toe joints just down over each individual toe because i have fallen arches i have to
work on the skin around my feet a lot because i land quite hard down onto that area this
can be done every day spending five minutes on your feet then i come onto the top and
i just gently bring the toes the other way something we don't do in our shoes a lot the
shoes basically keep us like this all day long especially if we are heel wearers that
can be pretty sore for some of you you can hold a bit of a stretch and let it stretch
right up through the shin maybe about ten times with that one then you are going to
come right into these joints so we've got knuckles if you think of them that way in
the toes where the long bones end and the toes join and you want to take them and shear
them in opposite directions each one so starting with the 4th and 5th toes grab a hold of those
little knuckles hope you can see that and that one there and the next one and the big
one and you can keep doing that we can then just get the foot moving grab a hold and do
some work through the ankle you can hold onto your shin and this is completely relaxed if
i let go it flops so a few times around the ankle i like to put some really cosy socks
on that allows your body to hold the heat and moisture