As we move across changing terrain, our feet are designed to conform to the earth. Imagine you are walking barefoot across uneven ground. Each step is unique. The muscles of your feet stretch and contract in a variety of ways.
In shoes, our feet are protected, yet limited. Our feet predictably land in the same place with each step. This can overuse that range of motion, making our foot less able to adjust when variation demands. Our muscles depend on a variety of movement in order to stay supple and healthy.
Our goal today is to restore the ability of your arch to spread wide. We will do this by scrubbing the metatarsals.
The metatarsal bones are the long bones located just up from each toe. They extend to the peak of your arch.
Time needed: 5 minutes.
How to restore pliability to your arch by scrubbing your metatarsals:
- Stabilize the second metatarsal (just down from your second toe) with one hand.
- With the other hand, grasp your first metatarsal (under your big toe).
- Gently scissor or scrub one metatarsal with the other.
You are using the bones of your feet to massage the muscles between them in a light, scrubbing fashion. This is a way to get a deep tissue massage without a lot of pressure. Letting your influence go deep without feeling like you have to physically go there (like pressing your thumb deep into your foot tissues).
Feel your foot becoming more pliable as you massage. Imagine stepping on the soft earth of the forest. The soil is pillowy underfoot. Rest your foot on the earth. Feel it opening and spreading over the ground, sinking slightly as you balance your weight through your foot.
Breathe as you visualize yourself padding through the forest.
Inhale space and buoyancy to your inquisitive feet.
Allow the forest to support you.
- Repeat with your other toes.
For the complete program on how to give yourself a wonderfully relaxing, full body self massage, check out our Whole Body Transformation.