There is nothing to make you feel as miserable as your feet are sick. According to David Leavie, a physical therapist that developed special treatment techniques to help injured athletes in their rehabilitation program, most foot pain is caused by lack of activity or lack of flexibility. David encouraged a series of stretching exercises to help prevent pain and aches and avoid future problems. It is a good idea to stretch the following once a day to permanently remove a chronically sick foot.
01. Stretching the front of the foot
The main problem area of the leg, a thick connective tissue that supports the arches on the soles, is the plantar fascia. This exercise significantly reduces the intensity of pain by preventing stiff muscles.
• Bend your knees as shown in picture 1 and make sure your heels are below your pelvis and your feet are flat.
• Keep your back straight and weigh your feet, not your knees.
• Squeeze the core muscles to support your body slowly and slowly tilt the legs, as shown in picture 2, without bending.
• Keep this posture for 30 seconds, rest for 1 minute and repeat 3 times.
02. Stretching the back of the foot
This exercise expands the range of exercise and focuses on the heel muscles. It is particularly good for those who are burdened with areas such as jogging or power walking. Similar to stretching the toe above, but do the following:
• Bend your knees as shown in picture 1 and pull your feet back toward the ceiling.
• Keep your back straight and put your weight on your buttocks rather than your knees.
• Squeeze the core muscles so that you can support your body slowly, and tilts the legs at a steep angle, as shown in picture 2, without bending your legs.
• Keep this posture for 30 seconds, take 1 minute break and repeat 3 times.
03. Arch stretching
The sole has a lot of nerve and pressure points, so it is painful if the muscles become stiff. Using a tennis ball or hardball on the arch of your foot is very easy to cure.
• Take off your shoes and place a tennis ball under your soles. Apply some pressure to the ball.
• Roll your ball back from your toes to your heels.
• Roll the ball into an arch shape.
• Repeat the exercise for about 5 minutes. Slowly press the ball to maintain a steady speed and enjoy more exercise.
04. Calf muscles (gastronomies) stretching
It is exercise to stretch calf muscles. Gastronomies are prone to a painful seizure after a long standing or beating movement. You can easily avoid cramping with proper stretching below.
• Keep your feet on the ends of the stairs, chairs, etc., and raise your heels while supporting one side.
• Place the left foot pad on the floor while keeping the other half of the foot in the air.
• Cross the right foot behind the left foot as shown in picture 1.
• Lower your body by slowly stretching your left leg as shown in picture 2.
• Keep this posture for 30-60 seconds. Repeat exercise on the other side.
• Repeat 2 times each.
05. Stretching calves in a sitting position
You do not have to devote much effort. This stretching also serves as arm movements. Once a long piece of fabric or rope or rubber band is required.
• Sit on the floor and stand your back straight.
• Fold the right leg as shown in the picture and stretch out the left leg.
• Put a band on your soles and hold it with both hands.
• Pull the band gently. Straighten your feet so your knees do not fold or bend.
• Keep stretching for 20 to 30 seconds and change to another foot.
06. Calf and ankle yoga stretch
It is especially effective in pulling the legs out of the body. This exercise can be difficult for some people and exercise carefully.
• Start lying on the floor. Forearms and toes should be able to support weight from the ground.
• Put your pelvis up like a V shape that looks like a picture.
• Lower your right foot down until it is flat on the floor.
• Keep this stretch for 30 seconds and change to a different leg.
7 Dangerous Things When You Put Them in Your Mouth.
Everyone knows that taking too much sleeping pills or dying of poisons or pesticides can kill them. But I did not expect it at all, and there are things that are common around us that can die. Next, I will introduce seven common things that you can die in your mouth.
1. Disinfectant
Everyone has a disinfectant at home. We usually think of disinfectants as just alcohol. However, as with poisons, disinfectants are like suicide as soon as they are drunk. Especially, it is fatal to children. Lethal dose is also very small, so special attention is needed. It is a good idea to keep the disinfectant at home hidden from the reach of children.
2. Peach & Cherry Seeds
Normally, people rarely eat seeds when they eat sweet peaches or cherries. If you eat it wrong, it is better to swallow it. The reason is that if you swallow the seed, it will be discharged as feces, so there is no big problem. If chewed, it is very dangerous because of the toxic cyanide ingredient in the peach or cherry seeds.
3. Toothpaste
Most toothpaste are often described as "If you swallow toothpaste, you should get immediate medical help."If you take too much toothpaste, you may get stomach problems as well as abdominal pain. In particular, if you swallow lots of fluoride-containing toothpaste, you may have a bad breath, a cramp, and a serious heart attack.
4. Naphthalene (insect repellent)
Naphthalene, which is mainly used as a household insect repellent, is extremely dangerous. Even small amounts can lead to coma if you get into your mouth. In particular, it is important to place naphthalene, which is similar in appearance to mint candy, out of the reach of children at all times, because children can put it into their mouth in an instant.
5. Nail Remover
Like a disinfectant, a nail remover with a strong alcohol flavor is more toxic than a disinfectant. It is said that only one case of lethal dose. Just a small amount of mouth can cause pain and headache. Children may die as soon as they eat.
6. Honey
Sweet honey is actually very toxic. However, all honey sold on the market is pasteurized, so it's okay. It can be very dangerous if you spoon honey from the honeycomb straight away and eat it. It causes headaches, dizziness and vomiting. These symptoms last up to 24 hours. In fact, only one spoonful is dangerous.
7. Tapioca
Bovati, which we often drink, contains a chewy tapioca starchy egg. This tapioca, which is native to South America, is not a problem since it is manufactured separately to be safely eaten. But it can be serious if you take tapioca as raw. Tapioca contains a small amount of cyanide from the roots. If you eat raw food, it is so powerful that you can kill a cow on the spot
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