FIVE STEPS TO THE PERFECT FEET

STEP 1: YOUR FEET - UNDERSTANDING ANATOMY BASICS

The foot, like a beautifully and ingeniously designed building, is both complex and functional. It is the most elaborate structure in the human body and is made up of 28 bones, 33 joints, 107 ligaments, 31 tendons, and miles of nerves and blood vessels. Half of all the bones in your body are in the feet.

Even the skin covering the feet is highly specialized. If you think of the skin of the body as fine silk, then the skin on the feet would be Goretex - four times as thick. When treated with care, this complicated network of components will never let you down, but like a building that falls into disrepair, neglect will take its toll on your feet.

THE FOOT'S FUNCTIONS

The foot has two main functions: to support the body's weight and to seamlessly transfer that weight onto a variety of surfaces with each step. It must be at once a loose bag of bones to adapt to varied surfaces and a study platform that is capable of propelling your body weight forward. This is the yin and the yang of the foot - its two seemingly opposite natures that are both necessary in order for it to work properly. The foot's twig like bones interlock like jigsaw puzzles pieces, which lock and unlock according to the foot's activity. This is called pronation, when the foot is unlocked and flexible; and supination, when it is locked and rigid. The foot's ability to recognize and adapt to different surfaces is what keeps us from wobbling like penguins.

DETERMINING YOUR FOOT TYPE







FOOT STRUCTURE


The foot is composed of three sections - the forefoot (the toes), midfoot (the arch), and hindfoot (the heel).

1. THE FOREFOOT

The forefoot includes the five metatarsal bones, and the phalanges (the toes). The first metatarsal bone bears the most weight and plays the most important role in propulsion. The shortest and thickest, it also provides attachment for several tendons. The second, third, an fourth metatarsal bones are the most stable of the metatarsals. They are well protected and have only minor tendon attachments. Near the head of the first metatarsal, on the plantar surface of the foot, are two sesamoid bones (a small, oval-shaped bone that develops inside a tendon where the tendon passes over a bony prominence). They are held in place by their tendons, and are also supported by ligaments.

2. THE MIDFOOT

The midfoot includes five of the seven tarsal bones (the navicular, the cuboid, and the three cuneiform). The distal row contains the three cunieforms and the cuboid. The midfoot meets the forefoot at the five tarsometatarsal joints. There are multiple joints within the midfoot. The three cuneiforms articulate with the navicular bone.

3. THE HINDFOOT

The talus and the calcaneus make up the hindfoot. The calcaneus is the largest tarsal bone, and forms the heel. The talus rests on top of it, and forms the pivotal, lower half of the ankle joint.

The two most common shapes of the human foot are the plano-valgus, or flat foot, and the cavus, or high-arched foot.

THE FLAT FOOT

The flat foot easily adapts to various ground surfaces, yet has a difficult time transferring weight from one foot to the other during a normal walking gait. The flat foot is in the pronated (flexible) phase through all phases of the walking gait cycle - from the moment the heel strikes the ground to the final push from the toes that leads to the next step. This lack of rigidity overworks muscles and tendons in the foot and leg, which become worn out in the attempt to make the foot more rigid.

The demands placed on these muscles are often expressed as arch and leg fatigue after walking, running, or even standing in place for long periods of time. Beyond the symptoms of fatigue, a flat foot puts undue stress on various joints in the foot. It is not surprising that severely flat feet often undergo arthritic changes in several of the foot's joints.

HIGH-ARCHED FOOT

The high-arched foot makes contact with the ground over a smaller area that the flat foot, mainly with the ball and heel. Because of the concentration of weight on a smaller surface, people with high-arched feet often complain of soreness and calluses on the ball and heel.

Additionally, because of the position of a joint called the subtalar, the foot becomes more rigid. this joint, located underneath the ankle joint, functions to pronate and supinate the foot. High-arched feet have difficulty adapting to uneven surfaces as well as absorbing shock. As a result, people with high-arched feet are more susceptible to ankle sprains. Calluses are a common problem for people with high-arched feet. Knee, hip and back pain may also occur due to poor shock absorption.

To determine your foot type, wet the bottom of your foot and stand on an eight-by-twelve inch sheet of cardboard or, if you have access to a beach, make a clear imprint of your foot on firmly packed, moist sand.
If the wet print of your foot covers the entire length of your footprint, from heel to toes, you have a flat foot. If there is an area between the ball and heel of your footprint that is completely dry from side to side, you have a high-arched foot.

PERFECT FEET - CARING AND PAMPERING

These posts will talk more about caring and pampering of the feet to help everyone achieve gorgeous, healthy and feel-good feet.

Our feet work hand for us every day, but we only notice them when they hurt, when summer sandal season comes along, or when the latest fashion in shoes leaves them overexposed and under supported. Right now, feet are the trendy focus of the beauty and fashion industries. Magazine layouts lavish attention on beautiful, almost bare feet embraced by sensational, stylish, pointy- ore open-toed, sling-backed, strappy, high-heeled shoes.

Feet may be fashion's victims, but there's hope. This easy-to-use guide presents everything we need to know to treat our feet right. Perfect Feet includes: home remedies for many common foot problems as well as ways to avoid them in the future; basic information about surgical procedures and how to decide if one is needed; instructions for a simple home pedicure and several recipes for creating soothing foot soaks for weary feet; in addition to a guide to choosing properly fitting, non crippling footwear.

Look out for the coming posts!!

FOOT REFLEXOLOGY

Reflexology has been used to treat a number of common ailments, including back pain, digestive problems, migraine, menstrual problems, sinus problems and general stress and tension. Apart from helping to reduce pain, it is of considerable benefit in stress-related ailments. It is useful as a diagnostic aid, as tender reflex points can help locate areas of dysfunction. Although no substitute for a professional treatment, gentle, generalized foot massage techniques suitable for home use help to maintain good health. Arrange for your partner to be warm and comfortable, sitting with feet raised, ideally almost as high as your shoulders so that your arms will not tire.


CUP HEEL

Use your left hand as a support for the right foot, your right hand for the left foot. Cup the heel of the foot firmly so it rests in your hand, curving your fingers around the outside of the heel. Grasp the top of the foot near the base of the toes, thumb underneath and fingers on top. Use the top hand to flex and extend the foot to loosen up the joints



STRETCH

Flex the foot, gently easing the heel toward you so that the Achilles tendon is stretched. Repeat a few times on each foot.








CUP ANKLE

Position your hands so the base of each palm lies above the side of the heel, behind the anklebone. Cup your hands over the ankle joint.







SHAKE SIDE TO SIDE

Move your hands quickly back and forth in opposite directions to each other, shaking the foot from side to side until the foot feels relaxed.






HOLD AND TWIST

Hold the foot from the inside using both hands, fingers on top, thumbs on the sole. The hand closest to the toes will twist and work up and down while the other hand remains still. Work in small stages along the length of the foot.





WRING GENTLY

Grasp the foot in both hands, with your hands clasped one on top of each other, and wring gently (as you would a wet towel), hands twisting in opposite directions. Move your hands gradually up the foot, wringing the entire length as you go.




MASSAGE TOES

Massage each toe in turn, beginning with the big toe. Hold the base of the toe close to the base joint, with your thumb below and your index and third finger on top. Gently lift the toe in its joint, rotating clockwise then anti-clockwise a few times.





PRESS REFLEX POINT

Place the tips of your thumbs on the solar plexus reflex; press and release a few times. This point, a collection of nerve fibres that controls the digestive organs, is located between the big toe and the next toe. Note that pressing on both feet at the same time is more effective.



HOLD FEET

Flex the toes backward while supporting the heel, then rotate the foot in a circle, first clockwise a few times, then anti-clockwise. To finish, hold the feet by resting the hands gently on top of them for a few moments.

MASSAGE TECHNIQUES

A foot massage can be performed at any time or as part of your home pedicure. If you are using massage oil or lotion, a towel will come in handy to protect the floor
and furniture. Follow these steps for a simple DIY massage.




OIL HANDS

Rub oiled or creamed hands vigorously to warm them before starting your massage.





STROKE TOP OF FOOT

Gentle stroking stimulates the circulation and boosts lymphatic drainage. Starting on the top of the foot, begin a slow, firm stroking motion with your hands. Begin at the tips of the toes and slide all the way to the ankle, then retrace your steps to the toes with a lighter stroke. Repeat five times.


STROKE WITH THUMBS

Next, stroke the top of the foot with your thumbs, starting at the base of the toes and moving over top of instep while fingers move from the ball of the foot, over the arch, to the heel and back again. Use long firm strokes, slightly pressing with your thumbs as you go. Repeat five times.




STROKE TOES

Starting with the big toe, gently stroke each toe using an upward movement, sliding your fingers to the top and back to the base.



PULL TOES
Hold the foot beneath the ankle, cupping the heel. Holding the toe with your thumb on top and index finger beneath and starting at the base of the toe, slowly and firmly pull or lift the toe, sliding your fingers to the top and back to the base. Repeat with each toe, gently squeezing and rolling the toe between your thumb and index fingers while working your way to the tip and back to the base.


MASSAGE ARCH TO HEEL
Hold foot behind the ankle, cupping under the heel. Using the heel of your other hand, push hard as you slide along the arch from the ball of the foot toward the heel and back again. This releases tension in the inner and outer arches. Repeat a few times. Slightly firmer pressure is preferable here.


APPLY PRESSURE
Hold the foot behind the ankle, cupping it to brace the foot and leg. Grasp the ball of he foot with one hand and turn the foot slowly at the ankle a few times in each direction. Press gently on the solar plexus pressure point (between the big toe and the next toe, just below the large pad beneath the big toe). Gently press into this point and repeat a few times, moving down toward the heel and back again.



STROKE

Repeat step 1 to complete the foot massage. Then repeat all steps on other foot.

SPA TREAT WITH FLORAL SOAK AND FOOT MASK

Aromatherapy massage, body wraps and masks come in a variety of guises. From the exotic experience of a rose-oil wrap to the deep-cleansing properties of a kaolin or mud pack, there are many alternatives to play with, so get creative and create your own spa experience.


SOAK

Treat feet to a restorative footbath. Fill a bowl with warm water, throw in fresh flowers or rose petals, light some candles, put on some meditative music and sit back and relax.



ADD ESSENTIAL OIL

Soak your feet in hot water for 10 to 15 minutes, dropping in a few drops of peppermint oil to refresh or a few drops of lavender oil to relax.

USE VAPORIZING OILS
Vaporizing essential oils in a burner will provide the room with a continuous fragrance. Try relaxing rose geranium or lavender, or invigorating peppermint or grapefruit.

BRUSH GENTLY
Body brushing improves your circulation and helps to eliminate toxins from the body by boosting the lymphatic system. The exfoliating effect sloughs away dead skin cells. Brush in one direction from the soles of your feet up along your legs using gentle but firm pressure.


USE SALT SCRUB
A salt scrub gives instant relief and ongoing therapy for troublesome joints, overworked muscles and fluid retention. By improving circulation it also ensures even skin tone, Perk up circulation and buff your skin with a commercial scrub or this mixture: 30 drops of lavender aromatherapy oil, 125ml carrier oil, 50g coarse sea salt. Dampen feet and exfoliate them (or the whole body if you like), working upward from the
toes. Shower or rinse off with warm water and pat dry.



WAX HAIRS

Eliminate any unsightly dark hairs on your toes with bleach or pre-waxed strips.


FOOT MASK
Treat tired feet to an indulgent mudpack or mask. Place feet on clingfilm, then brush on the mask. Use a commercial product or this mixture: 150g Fuller's earth, 200ml water, 20 drops vetiver, 2 drops frankincense, 4 drops lavender oil, a tablespoon honey.




WRAP IN CLINGFILM

Wrap feet in clingfilm and leave for 15 minutes. Rinse with warm water and pat dry.



MASSAGE WITH CRYSTALS
Massage with cool quartz crystals. Place a large crystal under your foot and apply gentle pressure to the solar plexus reflex point, rolling the arch of your foot backward and forward over the crystal.




USE FOOT FILE

Slough off rough or callused skin with a foot file.




APPLY FOOT CREAM

Apply a generous layer of lavender-based foot cream to soothe aches and pains.



MASSAGE
Massage cream thoroughly all over your toes and toenails using thumb and index fingers. With the sole facing downward, pinch the web between toes to drain your feet. Use the thumb on the upperside and your middle three fingers on the sole to give the soles a final rub.






Lavender aromatherapy oil adds to the relaxing experience.

FASHION FEET

Nail colour is an instant accessory. Fun and cheap, it will really make your feet pretty for a night on the town.

FILE

File the nails straight across with an emery board. Smooth the edges with the finer side. Moisturize cuticles and gently push back with an orange stick tipped with cotton wool.








BUFF

Buff out any ridges or unevenness with a buffer.











APPLY BASECOAT

Remove traces of lotion or cuticle softener and apply one coat of ridge-filler or the basecoat of your choice.










APPLY COLOUR

Apply two coats of your favourite high-fashion varnish shade, or see 'fashion tips' (below) for other fun ideas. Finally, apply a topcoat for endurance.






USE INSTANT NAIL DRY

Spray with instant nail dry or allow to dry naturally for a longer-lasting pedicure.


FASHION TIPS

Here are some tips and suggestions as to how you can update all your old polishes with a few sleights of hand:

• Layer on an iridescent colour over an opaque one for an instant update. Try complement a vivid lacquer with a pale one from the same colour family, such as bright tangerine under sheer, iridescent peach.
• Do not just paint - get creative! On toes you can be as playful as you want. Paint toes nude, dip an old eyeliner brush into any bright polish and decorate with dots, swirls, petals or paw-prints, or opt for pretty transfers.
• Try a flashy French pedicure: cut out curved, toenail-sized pieces from the sticky portion of a large Post-it note; press one onto each nail so only the tip is exposed. Apply bright polish for a silver of colour. Peel off the paper and finish with a topcoat.

THE FRENCH PEDICURE

If your toenails are not your best feature, opt for clear, pearlized or pale-coloured nail varnish so as not to draw too much attention to them. A French pedicure is a neutral option that makes almost any foot look good.



REMOVE OLD POLISH

Follow the basic steps for a pedicure until you have applied basecoat (see previous post).


PAINT TIPS WHITE

Apply white polish to the nail tip by starting at one side and sweeping across the nail in a single, steady movement.
Keep the strip as narrow as possible. Repeat for all the nails. If you find this too difficult to achieve neatly, opt for some self-adhesive French manicure guides mentioned in previous post.


APPLY SHEER VARNISH

Apply sheer pink, natural or peach polish over the entire nail, painting a strip of colour down the centre of the nail, then overlapping with a strip on either side, but avoiding the cuticles. Leave to dry thoroughly before applying a second coat.


APPLY TOPCOAT

Apply a clear topcoat to seal in colour. Leave to dry for as long as possible before putting on your shoes - at least an hour, as socks or tights can leave unsightly imprints if you rush the drying stage.

THE SALON PEDICURE

Feet are often neglected. Hidden away under layers of socks in winter and squashed into shoes all year round, they need special reviving care. For a special treat, nothing beats a salon pedicure.



DISINFECT, TRIM AND DRY

Feet's and legs are disinfected and dried, then the nails are trimmed so that they are even with the end of the toe.











FILE

Nails are filed straight across, rounding slightly at the corners to smooth jagged edges.











PUSH BACK CUTICLES

Cuticle softener is applied, and cuticles coaxed back with a specially designed hoof stick.










NIP HANGNAILS

Dead skin and hangnails are clipped away with a pair of nippers.











BUFF

Toenails are buffed with a buffer to remove ridges or any unevenness.











CLEAN NAILS

Nails are cleaned under the free edge with a cotton-wrapped orange stick or a special tool to remove any bits of cuticle and debris.









SOAK

Feet are soaked in a vibrating footbath filled with water and a few drops of tea-tree oil, which has both antibacterial and antifungal properties. Smooth basalt pebbles are dropped into the footbath for a tactile experience.






SCRUB

Nails are scrubbed to remove any traces of cuticle cream or solvents.











REMOVE CALLUSES

A foot file/rasp is used on the ball and heel of the foot to remove dry skin and calluses. Some salons use an electric file to speed up this process.








MASSAGE

Feet, ankles and calves are massaged with aloe vera gel.











HOT/COLD PEBBLES

Hot basalt and cool marble stones are used to alternate temperatures and enhance the sensory experience of a stone massage.









REFLEXOLOGY

The reflexology points on the soles of the feet are massaged using the cool and gentle pressure of the marble stones.









TOE STRETCH

Pebbles are placed between the toes to stretch them and help alleviate stiffness










APPLY VARNISH

Disposable toe separators are placed between the toes, traces of lotion removed and basecoat applied, then two layers of colour and topcoat. Finally, feet are rested on the pebbles until the varnish dries.