Self Care — Myofascial Release of the Feet

CONTRAINDICATIONS

Don’t work your lymph system if you’re feeling ill. Moving lymph can easily spread illness, can worsen illness, and can cause sepsis.
Don’t work your lymph system if you have shortness of breath or congestive heart failure or kidney dysfunction.
Don’t work over broken skin or wounds. Use a gentle touch in order to prevent skin irritation.
NEVER work over cellulitis. Go immediately to your PCP or ER for evaluation.
NEVER work over areas which are warm or swollen, especially in the legs. If you are experiencing pain with dorsiflexion, proceed immediately to the ER.
Use caution when taking blood thinners, including aspirin. Non-aspirin NSAIDs can increase blood clot formation.
NEVER work over post-operative sites within 3-4 weeks of surgery or over areas of cancer.

OVERVIEW

Goals
— Improve grip strength, joint mobility, and proprioception
— Alleviate hand, foot, neck and low back aches
— Improve mechanoreception
— Improve cellular hydration
Hands and feet contain densest areas of nerve endings due to number of joints
Techniques — Pressing, Gliding, Shearing, Rinsing, Friction
Based on Eastern and Western modalities
— Pressing and Friction blend reflexology, positional release, and lymphatic drainage techniques
— Gliding, Shearing and Rinsing are patterned after basic compression techniques

ACUPOINTS

Pressing infuses neurofascial research with meridians of classical Chinese medicine
Energy meridians
— Energy network in which life energy flows — chi or qi
— Energy meridians not adopted by Western medicine as there is no physical system
Myofascial meridians
— Myofascial meridians can be measured and defined
— Coincide with energy meridians
— Fascia carries signals — electrical, cellular and chemical
— 12 myofascial lines of tension, which distribute strain and transmit force
— 4 head-to-toe myofascial lines and 4 arm lines linked to reflexes of hands and feet
— Hands and feet linked to body structures through fascial connections

AFTERCARE

To ensure full benefits, the following items are recommended for 24 hours following treatment:

— Drink plenty of water, as this will help hydrate the body, help the liver and kidneys flush out toxins, and improve energy levels.

— Try to rest for a couple of hours following the session and avoid strenuous exercise for the rest of the day as this will help the therapy work to its full potential.

— Avoid tea, coffee, and alcohol, as these are stimulants and will reduce the effectiveness of therapy.

— Eat a light and healthy diet to allow your body to put its energy into healing.

Thank you for attending!

I hope this class was helpful to you.

Reflexology and massage should never be used as a substitute for medical care.

They are complementary therapies to be used together with a conventional medical treatment plan.

Offices in Oro Valley

Specializing in Lymphatic Support

This content is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified physician or other health provider regarding any medical condition.

Outline

Techniques

CONTRAINDICATIONS

OVERVIEW

ACUPOINTS

PRESSING | Gliding | Shearing | Rinsing | Friction

Place ball under POINT 1 of receiving foot

Stand with feet hip width apart Compress foot over ball Exhale as point is compressed Shift body weight on and off ball

PRESSING | Gliding | Shearing | Rinsing | Friction

Place ball under first POINT 2 of receiving foot

Stand with feet hip width apart Exhale and bend knee as each point is compressed To move to next point, step backward and shift weight to opposite foot Move to POINTS 3-5 and ease into tolerable pressure

Pressing | GLIDING | Shearing | Rinsing | Friction

Place ball under POINT 5 of receiving foot

Stand with feet hip width apart Slowly glide ball from side to side Glide toward back of heel and then back to POINT 5 Focus breathing while gliding

Pressing | Gliding | SHEARING | Rinsing | Friction

Direct Shear

Place ball under POINT 5 of receiving foot

“Pin the skin” between ball and bones of heel Create small circles at POINT 5, as if kneading dough Angle foot inward slightly, and angle foot outward Focus breathing while shearing

Pressing | Gliding | SHEARING | Rinsing | Friction

Indirect Shear

Place ball under POINT 1 of receiving foot

Rest heel on floor, with toes off the ground Soften knee and allow center of foot to sink into ball Curl toes, then open and wiggle, repeating 3 times Hold compression and focus breathing while shearing

Pressing | Gliding | Shearing | RINSING | Friction

Forefoot Rinse

Place ball under POINT 2 of receiving foot

Place heel behind ball and slowly compress foot over ball Press ball with consistent pressure across foot pad Lift foot to return and repeat 3-5 times in one direction Focus breathing while rinsing

Pressing | Gliding | Shearing | RINSING | Friction

Toe to Heel Rinse

Place ball under POINT 2 of receiving foot

Place heel behind ball and slowly compress foot over ball Press ball with consistent pressure and press from ball to heel in continuous motion Set toes on floor and stop before ball ends at heel Repeat rinsing pass from each point toward heel Focus breathing while rinsing

Pressing | Gliding | Shearing | RINSING | Friction

Toe Rinse

While sitting, place receiving foot flat on floor

Press ball over top and in between each toe Rinse in one direction, from knuckle to toenail Rinse sides of feet Focus breathing while rinsing

Pressing | Gliding | Shearing | Rinsing | FRICTION

Foot Friction

While sitting, place receiving foot flat on floor

Use light, quick, random movements Rub foot and toes over ball in scribble-like motion Repeat 2 times after any foot treatment

AFTERCARE

To ensure full benefits, the following items are recommended for 24 hours following treatment:

— Drink plenty of water, as this will help hydrate the body, help the liver and kidneys flush out toxins, and improve energy levels.

— Try to rest for a couple of hours following the session and avoid strenuous exercise for the rest of the day as this will help the therapy work to its full potential.

— Avoid tea, coffee, and alcohol, as these are stimulants and will reduce the effectiveness of therapy.

— Eat a light and healthy diet to allow your body to put its energy into healing.

Thank you for attending!

I hope this class was helpful to you.

Stand with feet hip width apart
Compress foot over ball
Exhale as point is compressed
Shift body weight on and off ball

Stand with feet hip width apart
Exhale and bend knee as each point is compressed
To move to next point, step backward and shift weight to opposite foot
Move to POINTS 3-5 and ease into tolerable pressure

Stand with feet hip width apart
Slowly glide ball from side to side
Glide toward back of heel and then back to POINT 5
Focus breathing while gliding

“Pin the skin” between ball and bones of heel
Create small circles at POINT 5, as if kneading dough
Angle foot inward slightly, and angle foot outward
Focus breathing while shearing

Rest heel on floor, with toes off the ground
Soften knee and allow center of foot to sink into ball
Curl toes, then open and wiggle, repeating 3 times
Hold compression and focus breathing while shearing

Place heel behind ball and slowly compress foot over ball
Press ball with consistent pressure across foot pad
Lift foot to return and repeat 3-5 times in one direction
Focus breathing while rinsing

Place heel behind ball and slowly compress foot over ball
Press ball with consistent pressure and press from ball to heel in continuous motion
Set toes on floor and stop before ball ends at heel
Repeat rinsing pass from each point toward heel
Focus breathing while rinsing

Press ball over top and in between each toe
Rinse in one direction, from knuckle to toenail
Rinse sides of feet
Focus breathing while rinsing

Use light, quick, random movements
Rub foot and toes over ball in scribble-like motion
Repeat 2 times after any foot treatment