Chaque jour, elles supportent et amortissent le poids du corps lorsqu’on marche, saute, court… Alors, il faut les chouchouter le plus souvent possible. Nos conseils pour calmer douleurs, raideurs et échauffements.
1. ON LES DÉTEND
Matin et soir, debout, faire rouler une balle de tennis sous un pied en appuyant, des orteils jusqu’au talon, plusieurs fois, sur toute la surface de la plante (d’avant en arrière, d’arrière en avant, sur les côtés…). Pendant 1 minute pour chaque pied. Placer ensuite la balle sous l’avant du pied et appuyer fermement pendant environ 10 secondes, en expirant. Recommencer sous le milieu du pied, puis sous l’arrière, jusqu’au talon. Répéter 2 ou 3 fois pour chaque pied.
2. ON LES ASSOUPLIT
En étirant les tendons d’Achille. Debout sur une marche d’escalier, en appui sur l’avant des pieds, expirer en dirigeant les talons dan le vide jusqu’à sentir un étirement dans l’arrière des chevilles et les mollets. Maintenir la position 20 à 30 secondes. Recommencer 3 à 5 fois, en augmentant l’amplitude de l’étirement au fur et à mesure.
3. ON LES BAIGNE
Pour les délasser en fin de journée, rien de mieux qu’un bain de piedchaud avec quelques gouttes d’huile essentielle de menthe ou de lavande ! En cas de douleur et/ou d’échauffement, préparer deux bassines : une d’eau froide et une d’eau chaude. Plonger ses pieds dans cette dernière pendant 2 à 3 minutes avant de les plonger dans la bassine d’eau froide pendant 1 minute. Recommencer 3 fois et terminer par un rinçage à l’eau froide. Soulagement garantit !
4. ON LES MASSE
Attraper le dessus du pied droit avec la main droite. Avec le pouce gauche, en appuyant bien, dessiner une ligne imaginaire au milieu de la voûte, en partant du talon pour monter vers les orteils. Recommencer à dessiner cette ligne en partant du talon vers chacun des orteils. Poser le pouce droit sous le deuxième orteil et le pouce gauche sous le troisième. Les autres doigts sont sur le dessus du pied. Lisser fermement avec les pouces de chaque côté vers l’extérieur du pied. Répéter sur toute la surface de la plante jusqu’à arriver au talon. Recommencer sur le pied gauche.
5. ON PORTE LES BONNES CHAUSSURES
L’été, on est tentée d’enfiler des tongs, mules, ballerines, sandales compensées… Autant de chaussures qui ne soutiennent pas suffisamment la voûte plantaire, sont trop plates ou trop rigides et peuvent augmenter le risque d’avoir mal aux pieds. La chaussure idéale doit bien maintenir le pied sans le comprimer ; elle a un talonde 2 à 3 cm. Si on marche beaucoup, des chaussures avec un amorti au niveau du talon sont recommandées.
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