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Do your feet need exercise?

We focus on our core, legs, arms, and back but rarely consider exercising and strengthening our feet. Good foot strength, structure, and mobility play a considerable role in keeping us mentally and physically healthy. We often take for granted that we can walk and move around relatively freely. If you cannot walk or move due to some foot injury or condition, you may become reliant on others for help, and your movement and abilities are limited. Just walking alone is great for your mental health and wellness. Movement is an essential element in health and wellness.

The feet deserve more credit than we usually give them. They have over 7,000 nerves, 26 bones, 33 joints, and 20 muscles, of which four layers contribute to movement and stability. The fascia must remain flexible enough to prevent inflammation and tightening of the muscles and tendons.

If our feet are not balanced, this can contribute to ankle, knee, hip, back, and even shoulder pain and issues.

Studies have found that we need at least 5,000 steps daily to maintain good mental health and wellness [1] and 7,500 steps daily to prevent Alzheimer’s disease [2].

Building a strong foundation in your feet is important for not only day-to-day living but also for other exercises, sports, running, lifting weights, hiking, etc.

Include foot strength and stretch into your weekly routine.

You will need:

  • Toes spacers/separators
  • A resistance band
  • Toe strengtheners (if possible or available in your area)
  • 1 or 2 balls – spikey ball, golf ball or softer ball the size of a golf ball
  • A step
  1. Toe separation and strength

1.1. Can you separate all the toes from each other by widening the foot?

If you cannot separate your toes, use toe strengtheners to help ‘pull’ your toes apart. If you cannot find toe strengtheners, use your toe strength to try to spread the toes apart.

1.2. Can you lift the big toe while the other four toes are on the ground?

Place a resistance band under the big toe and pull it up while keeping the 4th toes on the ground.

1.3. Can you lift the other four toes while the big toe stays on the ground?

Place a resistance band under all four toes and pull them up while keeping the big toe on the ground.

        2. Rolling a ball underneath your foot

2.1. Use either a spikey ball or a golf ball (or the size of a golf ball) and roll it underneath your foot to help loosen the fascia (and stimulate some reflex points too).

        3.  Stretching out the calf 

This will also help keep the fascia flexible.

3.1. Simple lunge calf stretch with your hands against the wall. Stretching one calf at a time with one foot in front of the other.

3.2. Place your toes on the edge of a step and pulse your foot down (support yourself on a rail or the wall to help with balance)

3.3. Sit up straight on the floor with your legs outstretched. Loop the resistance band around the ball of your foot, holding one end with each hand and pull towards you with a flexed foot and then a pointed foot.

Other factors to consider:
  • Walk barefoot or wear barefoot shoes – shoes with a wide toe box
  • Key components of a barefoot shoe include wide toe boxes and a thin and flexible sole.
  • If you suffer from bunions or neuromas, wearing toe spacers can assist.

According to Dr Courtney Conly, a chiropractor specialising in foot health, training in barefoot shoes will help strengthen your feet. She recommends wearing barefoot shoes to train and go about daily life, and on race day, your feet will feel stronger and less prone to injury[3].

If your favourite shoes have pointy toes, cushioned soles, and are fashionable but not functional, it’s fine to wear them for a few hours on a special occasion or if you’re going out. But ideally, you should prioritise wearing or walking barefoot.

Chronic foot pain is not something that you should ignore. Unfortunately, I often have patients come to me for the first time after suffering months with chronic foot pain with little help from other professionals. Along with reflexology treatments, I would also recommend seeing a chiropractor who specialises in or is familiar with foot mobilisation and/or a podiatrist with more holistic thinking who would rather assist by recommending exercises and support instead of orthotics and surgery.

Sources:

[1]  Psychology Today

[2] Healthline

 

 

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The Essence of Reflexology

Reflexology can be explained in one simple sentence: Reflexology helps the body heal itself. This usually occurs on the body’s own terms. Your body knows what kind of healing is a priority at any given time. This is sometimes referred to as the body’s innate wisdom. Innate wisdom can be explained as the intelligence that keeps our BodyMind complex and re-establishes balance (this balance is called homeostasis).

Does the body need help in healing itself?

Although the body is sometimes very good at healing itself, there are many times when it needs some assistance and guidance, particularly when we are stressed.

Reflexology is one of the ‘tools’ used to assist with the healing process.

Daily, our bodies and minds are put under pressure.

The body is constantly healing itself, or trying to heal itself – this can be called homeostasis, which is the self-regulating process by which an organism tends to maintain stability while adjusting to conditions that are best for its survival. Maintaining homeostasis can become difficult for the body to do on its own, especially when it has to contend with stress, external environmental factors such as pollution (including electromagnetic frequency radiation) and even our minds and emotions (when they are negative or self-sabotaging).

When this happens, the body is likely to just keep you from tipping over the edge until the energy is no longer sufficient and disease manifests. The absence of sufficient homeostasis results in disease.

Techniques and strategies used by (most) reflexologists
  1. Find out the priority
  • At the initial consultation, the patient is asked about the main reason for coming for reflexology and their primary health complaints.
  • Next, we get our information from observing the feet and other reflex areas (and any other indicators) of where the body is most stressed. Reflexologists look for areas of congestion, stress, and weakness on the reflex points and along the body meridian lines.
          2. Stimulation of the parasympathetic nervous system[1]
  • For healing to occur, the parasympathetic nervous system must be ‘switched on’.
  • The parasympathetic nervous system’s primary functions are rest, repair, and digestion, and it assists with undoing stress’s effects on the body.
           3. Body communication.
  • Communication of organs, reflexes and elements
  • Identify the cause instead of only treating the symptoms.
  • Reflexologists’ specific treatment plan.
          4. Lifestyle recommendation
  • To assist the effects of reflexology, the therapist often offers lifestyle and dietary advice specific to the patient’s needs.

Because of the nature of reflexology being to help the body to heal itself, essentially, it is suitable for any condition or issue one has, but reflexology is best known for:

  • Boosting immunity
  • Alleviating sinus congestion
  • Alleviating headaches
  • Alleviating digestive discomfort
  • Assisting with sleep issues
  • Fertility and hormone balancing
  • Relaxation

 

[1] The parasymethic nervous system is responsible for the body’s rest and digestion response when the body is relaxed, resting, or feeding. It basically undoes the work of sympathetic division after a stressful situation. The parasympathetic nervous system decreases respiration and heart rate and increases digestion. (www.sciencedirect.com)

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The Difference Between Reflexology and a Foot Massage

Most people understand that reflexology is a lot more in-depth than a massage. But what makes reflexology different from a foot massage?

Therapeutic Reflexology is both a science and an art. Although it may be classified as a form of massage, it goes much deeper than that. The principles and techniques are very different.

During therapeutic reflexology treatments, the therapist works on specific reflexes on the feet that correspond to different organs, nerves and energy pathways in the body.

The masseurs who do the foot massage use various techniques to massage the foot but do not work specific reflexes.

Foot masseurs stimulate soft tissue by working from the outside in, using techniques such as ‘kneading’, ‘stroking’, and ‘milking’.

Reflexologists work from the inside out because they stimulate the nervous system. They stimulate the reflexes using the ‘crawling’ technique or firm pressure and rotations.

Reflexologists study the reflexes mapped out on the feet, which correspond to the organs of the body. They also study the physical manifestations on the feet, such as bunions, calluses, nail disorders, cracked skin, swelling, temperature changes, etc. This helps them identify the organs or parts of the body that are stressed, imbalanced, or not working effectively.

The purpose of a foot massage is solely for relaxation and de-stressing. Although reflexology can be very relaxing, its intention is to stimulate the body’s self-healing mechanisms and allow balancing and healing to take place.

In South Africa, Reflexologists are registered with the AHPCSA (Allied Health Professions Council of South Africa) and called Therapeutic Reflexologists. Therapeutic Reflexology is one of the official alternative / complementary healing modalities in South Africa. The AHPCSA gives guidelines to health professionals to protect patients. Practising reflexology without a registration number from the AHPCSA is illegal.

To further enhance the distinction between reflexology and foot massage, reflexology therapists must adhere to a number of rules and regulations regarding how they ‘advertise’ and where they have their practice rooms. Allied Health Professionals also need to attain a certain number of CPD (Continuing Professional Development) points to remain registered with the council and keep up to date in the health field.

The Scope of practice for therapeutic reflexology consists of:

  • Verbal and physical assessment of the patient’s state of health
  • The application of therapeutic reflexology treatments by use of hands or other suitable tools
  • The use of Vacuflex concepts machines
  • Relaxation techniques
  • Offer lifestyle and nutritional advise
  • Other modalities should be used to enhance the reflexology treatment after appropriate training.
  • Attend to patients outside of the practice
  • Education on optimal health
  • Delivery of emergency CPR
  • Inter-disciplinary consultation, liaison and/or referral

Sources:

http://www.sareflexology.org.za/scope-of-practice/
http://www.ahpcsa.co.za

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How to Use ‘FEAR’ to Achieve Your Goals.

The first month of 2025 has come to a close. By this point, some of us have given up on our New Year’s resolutions, while others are still holding on, and some didn’t bother making any. After all, it can be disheartening to start with such good intentions only to see that enthusiasm dwindle a few weeks later.

Is there something specific you want to achieve in 2025? How do you envision this year for yourself?

Humans are fundamentally goal-oriented, which is crucial for our survival. We need goals to motivate us to get out of bed in the morning and cultivate the enthusiasm for life that keeps us moving forward.

While you can change direction or get out of a slump at any stage of your life and any time of the year, society often makes us feel that we must do this at the beginning of the year. Perhaps it’s not such a bad idea to take this time to reset, slow down, and reflect on your life and the direction you’re heading in.

Making changes, creating new patterns, and breaking old ones can be challenging. Discipline can sometimes be hard to maintain, but if you genuinely want to achieve something, you must prioritise discipline during the initial attempts. With time, this discipline can become a habit, eventually transforming into a lifestyle that no longer requires as much discipline.

Discipline is when, at the moment, you are placing your future self’s needs ahead of your own. You can view it as a delayed gratification. For example, going to bed earlier so you feel refreshed in the morning, eating healthier meals for sustained mental and physical energy and ‘eating the frog’ earlier in the day instead of procrastinating.

Most of our failures are due to future self-neglect, such as not planning ahead or staying out late the night before a big event, which can impact our overall performance.

We tend to get upset with our past selves, forgetting that what we are doing now impacts our future selves and that our past selves are still a part of our current selves.

Discipline creates habits. Habits are the pathways to achieving your goals. Therefore, forming new habits makes you more likely to achieve your goals. You’re more likely to be disciplined if your goals really matter to you and have a strong emotional driver.

Chase Hughes, a behavioural specialist, talks about a “brainwashing formula” to achieve your goals. He uses the acronym F.E.A.R.

F – FOCUS

Clearly define your goal. Be as specific and detailed as possible. Concentrate on it and eliminate as many distractions as possible that distract you from it so that you can direct your energy toward your objective.

E – EMOTION

Strong, reoccurring emotions facilitate behavioural changes. Vision boards that can generate a strong emotional response can be very beneficial. Put things around you that remind you of what you want to achieve. Ask yourself what are the positive outcomes of achieving this goal and what are the consequences of not achieving this goal? Then, write down your answers.

Make it as sensory-rich as possible.

A – AGITATION

Change things around in your environment. Making things different signals to your brain that things are going to change. Change your environment, change your appearance, change your routine – whatever works for you. Perhaps this is why when we want to change our lives, we want to change our hairstyle ;). Disrupting that pattern makes it difficult for autopilot mode to take over and the old patterns of the subconscious mind – you’re consciously changing your behaviour and habits. The brain has to be more conscious and begin to ‘undo’ the old patterns to create new ones.

R – REPETITION

Neurons that fire repeatedly form a bond, creating new neural pathways and habits. Consistently reinforcing specific thoughts and actions becomes a habit. Neurons fire and neural connections are made, hopefully aligning with the goals you set out to achieve. These thoughts, actions, and habits become ingrained in the new default setting.

Hughes’ brainwashing’ technique … ‘brainwash’ yourself to achieve your goals by focusing your mind, attaching strong emotions, creating a sense of urgency and repeatedly reinforcing your objectives.

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Creating Your Inner Peace

In a scenario when the people around you are panicking and flustered. Chaos is raining; how do you react? And how does it make you feel?
Do you think it is impossible to remain calm in a storm? It may not be easy, but it is possible.
In a situation you cannot control, it is possible to remain level-headed and calm and merely observe the chaos around you instead of feeling overwhelmed.
Of course, certain chaotic situations might be more difficult to remain calm in than others.

Step out of the drama and be the director of your own life. That’s the kind of analogy you can think of when you try to comprehend what it is like to find inner peace. Even though you may be in the midst of the chaos, you are an observer and have control over your emotions and reactions.
The Serenity prayer* reminds us that we should be calm in situations we cannot control and possibly change the things we control.

Why is inner peace important?
Most people today are highly strung and, therefore, default to having the amygdala in control most of the time. To function at our best, our prefrontal cortex needs to be in control. When stressed, our primitive brain centre, the amygdala, takes over. This is good for physically stressful situations when reacting or taking action is necessary to survive or prevent harm to ourselves or others around us. Physiologically, we know that stress is ‘unhealthy’ for our body and mind.

More specifically, stress harms our minds – when stressed and in ‘fight or flight mode’, the amygdala is in control. This is our more primitive brain. It is excellent if you have to act without thinking. However, it acts on past experiences and instincts. It is usually reactive without thinking. This is good for physical danger, like avoiding a car accident, running away from danger, and in situations where you have to think fast, but not necessarily intellectually. It is also a highly emotional part of the brain. It acts based on feelings and emotions rather than logical thinking.
Our prefrontal cortex is used to make logical decisions and think creatively. It is linked to executive functions such as self-control, planning, decision-making, problem-solving, and learning new skills. This part of the brain can help us control our emotions and actions. The prefrontal cortex is usually dominant when we are calm and relaxed.

Two people can go through the same or similar path in life and have different experiences – one person could become completely overwhelmed. In contrast, the other person can cope with the drama that is going on
around them. Depending on the person, it is easier to find peace in certain events and situations than in others. For example, in a room full of angry people, one person might take on the room’s energy and become
angry, while another may have a more stoic approach and remain calm. For example, when there are many tasks to complete, one person may become overwhelmed, and another might find it easier to approach the tasks without feeling overwhelmed. To improve when you feel stressed, you first need to be aware of your actions (or feelings), then strategize how you will approach the situation(s) so that you do not feel overwhelmed or stressed and can execute plans better.

There are a couple of things you can do to switch over to having the prefrontal cortex as your brain’s ‘primary operator’. In essence, it’s about practising an “Inner peace” mindset.

Here are some tools to use to create that mindset shift:

– Awareness and mindfulness mindset: Face your fears. Specifically, identify what is making you feel stressed. If you can control or change the situation, implement ways to do so. How can you accept or make peace with it if it is beyond your control?
– Teachings, meditations, mantras, books, podcasts, and practice what you have learnt. There are many resources on how to find peace and calm. Find something that resonates with you and actively implement those strategies and lessons.
– Spend time in nature. Take time out to relax and do things that you enjoy.
– Meditate
– Breathe: Breathing can reset your nervous system to parasympathetic mode, also known as rest, repair, and digest.

If you can find inner peace, you can function at your best, even in a stressful situation.

“Inner peace begins when you choose not to allow another person or event to control your emotions”.

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How Can Reflexology Benefit Me?

In today’s fast-paced world, it’s easy to neglect our well-being. Stress, the necessity for convenience, and the time pressures of daily life can take a toll on our physical and mental health. We often prioritise what we think is success and what other people want from us, forgetting that we can be much more productive and fulfilled if we make time for our well-being. If you can relate to this, perhaps reflexology is for you. Reflexology gives you a break from the daily grind, helps counteract the effects of stress, and helps the body heal itself.

The Importance of Self-Care

The World Health Organization (WHO) defines wellness as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” This definition probably makes you realise that most of us are not in a state of ‘wellness’. So how do we get there? By prioritising and looking after our health, we can improve our quality of life, reduce stress, and regulate our hormones and immune systems. But how do we do this?

Everyone has their own ‘formula’, but we need to figure out what works for us. We can use a few simple guidelines:

  • Eat a wholefood diet
  • Move/exercise regularly
  • Get sufficient good quality sleep
  • Make time for doing things that are fulfilling/ignite your soul
  • Practise mindfulness
  • And addressing disease and discomfort symptoms and finding the root causes instead of masking symptoms.

Reflexology: A Holistic Approach

By now, I am sure that most of you know that reflexology is a complementary therapy that involves applying pressure to specific points on the feet, hands, or ears that correspond to various organs and systems in the body. By stimulating these reflex zones, reflexology can help balance the body’s energy flow, promote relaxation, and alleviate pain. In essence, reflexology facilitates our body’s innate healing system.

Benefits of Reflexology

Reflexology offers a wide range of benefits for both physical and mental well-being, including:

  • Stress reduction: Reflexology can help calm the mind and reduce stress levels, promoting relaxation and improving sleep quality.
  • Pain relief: Reflexology can help alleviate pain in various parts of the body by stimulating blood flow and releasing endorphins.
  • Improved circulation: Reflexology can enhance blood flow, promoting better oxygenation and nutrient delivery to tissues.
  • Regulating the immune system: Regular reflexology sessions can help strengthen the immune system, making you less susceptible to illness.
  • Improved digestion: Reflexology can stimulate the digestive system, promoting better digestion and nutrient absorption.
  • Improved mental clarity: Reflexology can enhance mental clarity and focus by reducing stress and promoting relaxation.
  • Regulating/balancing hormones: Stress, lack of sleep, medical conditions, and other lifestyle factors influence hormones. While the exact mechanisms through which reflexology influences hormone regulation are not fully understood, reflexology can, at least indirectly, help regulate hormones by managing stress and potentially improving sleep.

Is Reflexology Right for You?

The simple answer is that you won’t know until you try it. The easiest way to know is if you just feel better after a treatment – that is usually a good indication that it’s helping.

Reflexology is generally safe for most people and can be a valuable addition to your overall wellness routine. However, it’s essential to consult with a qualified reflexologist to discuss your specific health concerns and health goals and determine if reflexology is suitable for you.

You’ll invest in a brighter, more fulfilling future by prioritising your health.

“If you don’t make time for wellness, you’ll be forced to make time for illness”. – Joyce Sunada