Strive for 5: Self-care leg & foot massage for walkers and runners

Reflexology (a type of foot massage) uses pressure and manipulation on “reflex points” in specific parts of the feet. Those reflex points help relieve pain in other areas of the body.

First, fill a large dishpan with warm to almost-hot water (to your comfort level) with a cup of Epsom salts, and soak your feet. It’s very soothing and relaxing. But if your feet are somewhat inflamed or swollen, use ankle-deep cool/cold water to relieve swelling. Epsom Salts help in cold water also!

After drying them, rub some soothing cream (Shea Butter, Palmers Cocoa Butter Cream) or oil (Jojoba, Castor, or Almond Oil) on your feet, then squeeze them to help loosen the tightness. Like you are playing with Play-Doh or making bread! Work between the toes and between the bones of the feet to increase circulation and relaxation. Hold your foot in one hand, make a fist with your other hand, and press it deep into the middle of the base of the foot. Rub your knuckles up and down the sole to loosen the muscles, then make clockwise circles from your toes to your heel.

To help with possible inflammation and soreness, use a tall, frozen water bottle (or a rolling pin). Use it on your feet by putting it on the floor and rolling your foot back and forth over the frozen bottle. To use it on your legs, use your hands to roll it from your ankle up to your thigh, always toward the heart.

A tennis ball or foot roller can help, too. Sometimes it’s hard to rub your own feet, so tools can be handy. Better yet, teach your partner or your kids to do it! Aah!!!

You can massage your calf muscles (on the back of your lower legs) and tibialis muscles (on the outside front of your lower legs) with minimal effort, but it will make a big difference in tone and a feeling of lightness.

Start by wrapping the fingers of both hands around your ankles. Then slowly work your way up your leg to the thigh/hip area (it may feel better and be easier to do with soothing body cream). Squeeze the muscles with your fingers and use your thumbs to apply more pressure as needed. Take your time and feel for muscle strands and tightness as you go back and forth across your leg. Flexing and extending your foot while you massage your leg will help the muscles respond better.

Always massage up your leg toward your heart (with the flow of the lymph fluid). Be careful to avoid pressing on any varicose veins — go around them. Work slowly and easily to release the tension. Breathe in through your nose and do a long exhale to help you relax.

Anatomy pictures can help you identify specific muscles as you feel them in your legs and feet and give you a sense of how those muscles work together to perform all the amazing things they do for you every day.

So, start taking even better care of yourself! Remember that between your regular massages, you can take good care of your own feet and legs with some basic knowledge and simple tools. Your body deserves self-care. You deserve self-care. Do this for you.

For more on this topic, check out demonstration videos and more on the Cecil Jarvis Greater Clarksburg 10K Facebook page.

The Cecil Jarvis Greater Clarksburg 10K, 2-Mile and Kids K is on Saturday, June 17.

Join us for practice runs/walks on the course every Thursday at 6 p.m. through June 15. We will meet at the Clarksburg Fire Station. See you there!