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Tired sore swollen feet

Tired sore swollen feet
Intrinsic Foot Muscles
Tired, Sore or Swollen Feet?
This Remedy Will Have You Dancing Again!

Sometimes they're sore in the morning ...
Sometimes they swell at the end of the day ...
Sometimes they hurt when we're jogging or dancing
Or during the sports that we play!

Whatever time it is that they ache, one thing is true about feet ...
There is no other place in the whole human body we feel so much pleasure to treat!

For "foot people" there is nothing quite as pleasurable as a good foot massage. It almost makes the soreness in our feet worth it!

However, not all foot treatments are created equal. The myofascial foot remedy in this issue of Muscle News not only feels great, but also has the added benefit of being therapeutic and corrective to myofascial tissues from head to toe!

Don't forget, the fascial sheath that surrounds our body starts at the feet and wraps all the way up to our heads like a full body pantyhose. So, while you enjoy the following myofascial spa treatment for your feet, you are improving the health of your entire musculoskeletal system!

Also, don't forget the important condition of Morton's Foot (long second toe) Syndrome. If you haven't been evaluated for a long second toe or you haven't acquired a 1st Metatarsal Lift (shoe insert that lifts your big toe to correct your entire posture), make sure to let your trigger point therapist know and to review our article on Morton's foot. Many foot problems from bunions to dropped arches result from this common condition that is very easy to correct!

Now let's look at some of the best ways to really improve the function of our foot muscles while enjoying the pleasure of the following treatment.

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional. Please consult your physician to determine whether these self-care tips are appropriate for you.

Myofascial Foot Protocol: (4 steps)

STEP 1: Warm Foot Bath

Soaking your feet in warm water is an excellent way to start relaxing the muscle fibers of all the Intrinsic Foot Muscles. "Intrinsic" means "contained within" the foot. Here is a drawing of many of the tiny muscles that will be relaxing in the warm bath. Notice all the muscles in between the toes. These are extremely important for coordination and balance during walking, running and other activities. STEP 2: Top Of The Foot

As it shows in the video, start with some massage lotion and use the thumb and forefinger to push in and compress the areas of muscle just in front of the ankle and top of the foot. The muscles are fairly thin, but you will notice when they have taut bands or when they are sore. Hold the compression to tolerance for 2 deep breaths and allow the muscle to relax under your fingers.

STEP 3: In Between the Toes!

Many people don't realize that there are any muscles at all between the toes, but they are their just as they are in your hand. Watch the end of this video to see just how much this foot model can spread and contract her toes using her Intrinsic Foot Muscles!When compressing the muscles between your toes, the best tool is called an Index Knobber, but you can also use the eraser side of a pencil or your finger if you have nothing else. It also helps to spread the toes. A toe spreader is used in this video, which can be picked up at a variety of stores in the beauty section. Follow the video and hold the compression when you find tender spots for 2 full breaths.

STEP 4: Bottom of the Foot on the Stretch

When performing compression on the bottom of the foot, it is best to follow 5 imaginary lines from the heel to the base of each toe, as shown in the video. Again, an Index Knobber works very well. Also a golf ball on the floor can be used to roll over and compress down on top of the ball.

The secret to success often lies in pulling the toes up and back while performing the compression (as shown). This puts the Intrinsic Foot Muscles on a stretch, which helps release the fascial bands. Again, follow the video and hold the compression when you find tender spots for 2 full breaths.


And that is the Myofascial Foot Remedy for the Intrinsic Foot Muscles! This protocol is important for pretty much everyone to do. With modern shoe wearing and the prevalence of Morton's Foot, it is a great idea to make sure you perform this protocol on a regular basis, whether your feet are sore or not!

It only takes a few minutes to complete and it feels wonderful!

Until next issue ... Happy self-care!
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Is Your First Toe Too Short?

If you have Morton's Foot Syndrome, also known as a 'Long Second Toe', an inexpensive solution can be placed in your shoe that could prevent and resolve:
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  • Low Back Pain
  • Neck and Shoulder Pain
  • Headaches
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Ask about Posture Control Insoles and the incredible benefits patients experience wearing them. You can pick up a pair at our lower patient prices in our office.

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