Basics · Prenatal · Sequence

The World On Our Feet

Our poor feet.  Seriously.  What we don’t do to them when we’re NOT pregnant.  Shoes are heartache enough, but we add points to all parts of said shoes, and then we put all of our body weight on our feet, and we dare to walk on them.  All of the time.  When we get pregnant, the foot injustice multiplies.  In addition to the actual weight that we add to our bodies (and, thus, our feet), when a pregnant woman’s uterus enlarges during pregnancy, it puts pressure on the blood vessels in the pelvis and legs causing circulation to slow down and blood to pool in the lower extremities.  As a result, we experience swelling and pain and, often, the arch height of our feet decrease, causing our feet to seemingly grow.    

Given all of that, I would say that a foot massage is in order.  Perhaps you are one of the lucky ones who receives an unsolicited foot massage on a frequent basis.  If you are not, I would recommend arming yourself with the “blood pooling in the lower extremities” information and bringing the following sequence to your beloved, or a dear friend.  If your partner is tied up fluffing your pillows and running you a bath, you can also take matters (i.e. your feet) into your own hands.

Foot Massage Sequence

  •  Hold one foot in each hand.  Take a few breaths just connecting.  
  •  Hold the right foot in both hands.
  •  Use gliding strokes and move up to the top and down to the bottom of the right foot from heel to the toes
  •  Alternate gliding circles with the thumbs on the sole of the foot from the arch to the ball of the foot, and move back down to the heel.
  • Alternate thumb pressure all around the heel.
  • Pinch up the sides of the feet to toes – gently pull on each of the toes. 
  • Flex all of the toes back for several seconds and then forward for several seconds.
  • Twist the foot (spinal twist) inverting and everting the sole of the foot.
  •  Alternate gliding circles/pressure points with the thumbs on the soles of the foot, covering the entire sole, from the toes down to the heel and then back up to the toes.
  • Spread the ball of the foot with the thumbs moving in opposite directions.
  • Press and pinch gently the point between the big toe and the second toe.
  • Finish with gliding strokes over the top and bottom of the foot.
  • Repeat on the other side.

Take that bath that’s been run for you and sleep well.  You, and your feet, deserve it.

 

IMG_0522
My foot actually doesn’t look that bad.  My calf on the other hand…note the blood pooling in the lower extremities.

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