Tips for runners

  We are very exited for all our neighbors who participate in Chicago marathon. In our library we found the book “Natural Home Remedies” by Bernie Ward which has fantastic tips for tired or injured feet. Hopefully, your feet will be only tired!

       We also would like to invite all the runners for a free 30 minutes foot soaks and a cup of muscle-relaxing tea all day Monday, October 8.

       Enjoy the marathon and all outdoor sports! We will keep our fingers crossed for  you.

       This month we also have a special price on 90 minutes Reflexology Pedicure (45 minutes feet massage with massage therapist and 45 minutes pedicure) $70! (reg. price is $80)

Tips for runners

FOOT MASSAGE

       Use a base oil such as almond, avocado, jojoba, or wheat germ. Choose either refreshing or relaxing essential oils to add to it.

       What you will need:

towel

base oil

Method:

1. Rest your feet on a towel. Coat your hands and feet in a thin film of oil.
2. Place both hands either side of one foot, with your thumbs on top and all fingers underneath. Place your thumbs in the center of your foot and gradually draw them outwards to the sides of the foot. Do this six times.
3. With your hands in the same position, massage the tops of your foot with small circular movements of your thumbs.
4. Turn your foot over and rest it on your other leg. Place your hands in the same position, but this time with your thumbs on the soles of your feet. Massage with the same circular movements.
5. Press your thumbs firmly all over the sole of your foot.
6. Hold each toe in turn with your thumb in front and your forefinger underneath. Gently squeeze the toe and give it a firm tug.
7. With your foot upright, hold it with a hand on either side. Stroke with long, slow movements from toe to ankle.

FOOT AND ANKLE EXERCISES

1. Sit on a chair or on the floor. Lift one leg and support it under the knee with your hands.
2. Rotate your foot from the ankle, ten times outwards and ten times inwards. Repeat with the other foot.
3. Hold the first leg up again. Point your toe and hold for a count of five. Bring your toe toward you and push your heel forwards. Hold for five. Repeat three times more. Do the same with the other leg.
4. Shake each lower leg in turn until your foot feels loose.

PEPERMINT OIL (Mentha piperita)

       The peppermint plant is a variety of mint that has the classic peppermint scent and flavor. It is similar in appearance to ordinary garden mint, the main difference being the red-tinged color of its leaves and stems.

        Peppermint is widely grown commercially for its oil and to sell dried as peppermint tea. The relief of fatigue, stress, and muscular pain are some of peppermint’s healing properties. It is also highly refreshing. These characteristics make it an ideal addition to foot treatments of all kinds.

HERBAL FOOT BATH WITH ESSENTIAL PEPPERMINT OIL

This fragrant foot bath is a treat for the whole body.

hot water

up to 20 drops peppermint oil

2 tbsp salt or 1 tbsp Epsom salts (optional)

1. Pour enough hot water into a large bowl to cover your feet.

2. Add peppermint oil and swish it about.

3. Soak your feet in the foot bath for as long as you wish, but don’t let the water get cold.

We do have variety of great A essential oils! They are all organic. We will be happy to pre-mix the formulas for your personal needs.

SORE FEET

• The first and best thing to do is get off your feet and give them a rest. Elevate your feet at a 45-degree angle from your body, rotate your toes to jump start the circulation in them, and try to relax for about 20 minutes.
• A soothing foot soak in a solution of Epsom salts and warm water never fails to work. Afterward, dry your feet thoroughly and apply a cool moisturizing cream.
• Many people soak their feet in tea – three or four tea bags steeped in two cups of boiling water and then added to a gallon of hot water. Try using peppermint, chamomile or some other scented tea, and enjoy the fragrance while relaxing in the warmth.
• Instead of tea, some chronic foot suffers opt for a soak in a tub of warm water to which they add six or eight drops each of eucalyptus and rosemary oil, or lemon and juniper oil. Either way, finish off the soak with a cold-water rinse.
• Rubbing an ice pack over your feet, soles and ankles for a few minutes at the end of the day helps reduce inflammation and eases the ache. As a final refresher, give feet a brisk massage with rubbing alcohol.
• Dr. Elizabeth Roberts, author of On Your Feet and professor emeritus at the New York College of Podiatric Medicine, advises that “most foot aches stem from an imbalance in the muscles.” Often, some simple exercises you can do at home or at work strengthen those muscles and help correct these imbalances.
• For example, while sitting at your desk or watching television at home, roll your feet back and forth over a tennis ball, golf ball or rolling pin. This not only increases flexibility in the joints and muscles, but also helps massage away those nagging aches and pains.
• Roll up a towel and put it under your feet. Grab each end and pull up while you push down with your feet.
• Give your toes some exercise. Try to pick up a towel with the toes of one foot, and a pencil with the other foot. Then switch feet and repeat the exercise.
• Sit in a chair and stretch your legs out in front of you. Point your toes down as far as you can, and then back up as far as you can. Grab your toes and pull them back and forth. Finish the exercise by pointing your feet and circling your feet 10 times in one direction and 10 in the other. Put one foot on top of the other. Press down with the top foot as you push up with the bottom one. Switch feet and do it again.

BLISTERS

• Generally speaking, blisters are better off left alone. The fluid inside is gradually reabsorbed, so most blisters will go away by themselves.
• Keep a blister clean, dry and intact after it forms. Use an ice pack to reduce inflammation, then protect the area with a doughnut-shaped moleskin pad to absorb friction and speed healing.
• Don’t break a blister or you may develop an infection. If the blister does break, however, bathe it gently with mild soap and water. The skin over the blister is called the “roof.” Many people remove the roof. Leave it in place; it is a natural bandage.
• Occasionally, a blister needs to be drained. If so, first clean it with soap and water. Sterilize a needle by heating it over a flame until red hot, or disinfect it with alcohol. When the needle cools down, pierce the lower edge of the blister allowing fluid to escape. Use your finger to squeeze out the remainder. Again, as with a broken blister, save the roof and cover with a clean, dry bandage.
• But a blister caused by a burn should not be opened. Use ice water to relieve the pain and then wrap the area in several layers of sterile gauze to keep the air out and to prevent infection.
• However, other blisters may heal quicker if you leave the bandage off at night and expose the sore spot to air. If the dressing becomes wet, change it to avoid contamination. A nightly soaking in warm water, followed by a good airing out, helps the healing process.
• When bandaging, keep the dressing simple. If the blister is too big for a regular bandage, use a gauze pad with waterproof adhesive tape to keep it in place.
• Since many blisters are caused by friction, especially those on heels and feet, a sure remedy is simply is simply to remove the source of irritation. Avoid tight shoe and long walks, tennis or golf matches before breaking in new shoes.
• Here’s a final tip: before heading out, coat those blister-prone areas with a thick later of petroleum jelly to cut down on the friction that produces blisters.