Before you drop $50 on a one-time-and-forget-it foot massager, try this self-massage technique from an acupuncturist.
Dr. Eileen Li (@anew.acu), a licensed physical therapist at Anew Integrative Acupuncture in Old Greenwich, Connecticut, says her method can help with bunions, plantar fasciitis and general foot pain—but she admits it seems a bit funny.
“Have you ever held your hands with your foot?” she asked her 686,000 followers on TikTok.
Wearing heels or shoes with a tight toe box doesn’t give the toes room to “move and slide the way they should,” said Dr. Li.
This can cause many problems, including unsightly bunions, bony bumps that grow at the base of the big toe.
Bumps are not only unsightly: they can also be painful, red and swollen. Plus, they force the tip of the big toe to curl toward the foot, crowding the other toes and potentially causing corns and calluses to form.
In really bad cases, the lump can lead to hammertoes and bursitis, an inflammation around the joints.
Dr. Li said spending just five minutes a day on her technique can bring relief, and it can be done while watching TV or scrolling on your phone.
“Massaging between the toes can be helpful,” she said.
To do this, place your index finger between the thumb and the second toe, the middle finger between the second and third toe, and so on until it seems as if you are “holding hands” with your foot.
Grab it and move it in a circular motion. You can also curl your toes up and back down, extending your leg out.
Strengthening the muscles in the legs has also been shown to be beneficial for people with bunions.
An article in the Journal of Orthopedic & Sports Physical Therapy identified three exercises that can decrease pain and improve movement. All should be done barefoot and repeatedly until you are tired.
The first, called the short leg, involves keeping your feet flat on the ground and lifting your toes up without curling them.
For the second, toe extension exercise, keep the heel and front of your foot flat on the ground as you lift and spread your toes. Finish by pushing your big toe down towards the inside of your foot.
Finally, heel raises require standing with knees bent. Then stand up on your toes, putting pressure on the big toe and holding that position for five seconds.
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Image Source : nypost.com