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April 23, 2026
Did you know that your knees absorb about one-and-a-half times your body weight every step?
As the largest joint in our body, our knees are essential to the overall health of our bodies. Knees act as a hinge joint and permits flexion and extension. Additionally, the knee helps allow for side-to-side rotation. Knees allow us to perform horizontal movements, like running or walking, and vertically, like jumping.
Because of our reliance on knees, and its complexity, they're often the source of many foot conditions, either directly or indirectly. As the gateway between our thighs and lower legs, all muscles run through, or adjacent to the knee, meaning prevention is absolutely necessary for overall leg health.
If you do experience pain, below are some reasons for why your knee hurts:
Common conditions
Your Knee Hurts Because...Patellofemoral pain syndrome
Patellofemoral pain syndrome, also known as runner's knee, is the most common knee injury. Considering its nickname, it should come as no surprise that many runners and athletes experience patellofemoral pain syndrome.
Patellofemoral pain syndrome is a relatively broad term for any pain in the front of your knee. The main symptom is pain felt in front of the knee and around the kneecap.
The following activities may trigger pain:
Walking up or downstairs
Kneeling or squatting
Sitting with a bent knee for long periods of time
There are a number of causes for patellofemoral pain syndrome including:
Overuse. Repetitive activity can cause irritation under the kneecap. Running for extended periods of time, or through pain, is one common cause. Sports that involve a log of jumping can also cause patellofemoral pain syndrome.
Muscle imbalances or weaknesses. Muscular imbalances of the hips or knees can cause overcompensation and undue stress on your knees. Weakness in the hips will cause the knees to take on more load and be prone to more injury.
Note that causes may also include acute injuries such as trauma or surgery.
Fortunately, treatment for runners knee can, for the most part, be done at home. Following the PEACE & LOVE method can be effective in keeping inflammation down and allowing your muscles to recover. PEACE & LOVE is a modern approach to managing soft tissue injuries that emphasizes both immediate care and long-term rehabilitation. PEACE—Protect, Elevate, Avoid anti-inflammatories, Compress, and Educate—applies in the first few days after injury to control swelling and protect the tissue while supporting natural healing. LOVE—Load, Optimism, Vascularization, and Exercise—guides the rehabilitation phase, encouraging gradual loading of the tissue, maintaining a positive mindset, improving blood flow through movement, and progressively strengthening the injured area to restore full function and prevent re-injury.
You can also try using a knee brace if you feel like your knee is not getting proper support.
In terms of prevention, there are a number of steps you can take:
Strength training. Keeping your muscles that surround the knees strong is crucial. Ensure you perform each strength exercise slowly and with proper form. Otherwise, your knee will compensate for poor form, which can cause pain and lead to injury.
Return from injury slowly. Now that you've rehabilitated, you're ready to return to activity. But, your body may not be 100% ready to return to pre-injury form right away. Build up slowly, and make continuous checks of your knee to ensure you improve gradually. If you're returning to running, follow the 10% rule which states that you should not increase your weekly mileage by more than 10% per week.
Find the right shoes. Research the type of shoes you need for your foot type. You may be better off with motion control or stability shoes, or neutral cushioned shoes might be best. If you have any doubt, visit the clinic for a full gait analysis and we'll put you into proper footwear.
Warm-up. Perform dynamic stretches and light exercises before you exercise so your muscles are warmed up, and firing properly. Cold muscles can lead to poor form, and compensating in areas.
Your Knee Hurts Because...Patellar tendonitis
Patellar tendonitis is a common injury for why your knee hurts that affects the patellar tendon, the tendon that connects your kneecap to the shin bone. The tendon allows the knee to straighten and is crucial for movement and stability. Symptoms include pain and swelling under the kneecap, pain during activity or when rising from a squat.
As with many knee injuries, patellar tendonitis is often seen among runners, and pain can worsen when using stairs, excessive use, and sitting for long periods of time. Approximately 25% of knee injuries are diagnosed as patellar tendinitis.
The following symptoms can be a sign of patellar tendonitis:
Pain under the kneecap
Inflammation and tenderness in the front of the knee
Difficulty walking or doing sports activities
Difficulty climbing or descending stairs
Pain when bending the knee
Common causes of patellar tendonitis include:
Trauma
Increased training
Weak quadriceps muscles
To treat tendonitis:
Follow the PEACE & LOVE method (above) for rehabilitation - do not ice the injury.
If you're a runner, cross-train by swimming, cycling, or using the elliptical to reduce the load on the tendon
Seek medical advice
Like many knee injuries, preventative methods include:
Strength training
Stretching your quads and hamstrings to reduce the pressure on the knee, and the patellar tendon
Foam rolling
Your Knee Hurts Because...IT Band Syndrome
IT Band syndrome (short for Illiotibial band syndrome) is a common knee injury characterized by inflammation and friction of the IT band. The IT band runs along the outside of the thigh from the hip to the knee and is crucial as a stabilizer for the knee. Symptoms include:
Pain on the outside of the knee, which can shoot up the thigh
Click or popping felt around the outer knee
Initially pain is felt after activity, but later can occur during activity.
IT band syndrome arises out of overuse as the band crosses back and forth. This injury is particularly prominent in:
Long-distance running
Those who have increased hip internal rotation and knee adduction
Cycling
Weight-lifting
Although the IT band extends the entirety of the leg, pain is typically felt most common on the outside of the knee, and around 30 degrees of knee flexion.
IT band syndrome, although one of the most common running injuries, can be treated with physical therapy, as well as PEACE & LOVE (PEACE - Protect, Elevate, Avoid anti-inflammatories, Compress, and Educate—applies in the first few days after injury to control swelling and protect the tissue while supporting natural healing. LOVE—Load, Optimism, Vascularization, and Exercise—guides the rehabilitation phase).
Try the following preventative and treatment methods to keep IT band syndrome at bay:
Anti-inflammatories
PEACE & LOVE: Protect, Elevate, Avoid anti-inflammatories, Compress, Educate & Load, Optimism, Vascularization, Exercise
Foam rolling: self-massage your IT band by applying pressure to it with foam rolling. Avoid directly foam rolling the IT band as it can aggravate or worsen symptoms. Target foam rolling the surrounding muscles, such as the glutes, Tensor Fascia Lata and quads. Use a foam roller 3x daily for around 3-5 minutes. Read more in our complete foam rolling guide.
Stretching: Focus on stretching the hips, glutes and thighs.
Strength training: The most crucial step is to focus on strengthening the gluteus medius muscles to prevent the hips from collapsing inwards. You can target these areas by using a resistance band and performing some of these daily foot exercises.
Your Knee Hurts Because...Osteoarthritis
Knees are susceptible to osteoarthritis, a type of joint disease that results from cartilage breakdown between bones. Osteoarthritis (OA) is often known as wear-and tear arthritis as its associated with overuse. The knees are susceptible to OA because the cartilage between the bones of the knee joint will wear out over time and use.
You may be at higher risk of osteoarthritis if you fall into any of the following categories:
Age: many people 70+ have osteoarthritis
Sex: women are more likely than men to suffer from OA, especially in the knees.
Previous trauma: joint injury can change joint alignment and cause more overuse in certain areas
Weight: increased weight will increase the load on the joints, causing the earlier onset of osteoarthritis.
Biomechanics: deviations in the knee joints can cause excess wear on certain joint areas, for example, genu valgum (knees come inwards) and genu varum (knees going outward).
As osteoarthritis is a progressive disease, the effects will likely worsen over the years. But, that doesn't mean you cannot delay the onset of pain.
Some common treatment options include:
Physical activity: light activity keeps joints and muscles lubricated. If impact sports aggravates your injury, try swimming or another form of non-weight-bearing activity.
Anti-inflammatories
Soft surfaces: running on grass or on the treadmill can lessen the load of sports
WebMD has a useful self-assessment tool that can offer a glimpse into why your knee may be hurting. Of course, use the tool only for reference, and do not take it as medical advice.
May 29, 2025
When you think of dehydration, you probably imagine symptoms like dry mouth, fatigue, or dizziness, but what about your feet? It may surprise you to learn that dehydration can directly contribute to foot pain, cramping, and even swelling. Since your feet are at the farthest point from your heart, they rely heavily on healthy circulation and fluid balance to function properly.
Let’s take a look at how your water intake affects your fee and why staying hydrated is more important than you might think.
1. Dehydration and Foot Cramps
If you’ve ever woken up in the middle of the night with a painful foot cramp, dehydration might be the culprit. Proper hydration is essential for normal muscle function. Without enough fluids, your muscle (especially in your feet and calves) can tighten up unexpectedly.
Cramps often occur when your body is low on essential electrolytes like potassium, magnesium, and sodium, which are lost through sweat. Since water helps regulate these minerals, not drinking enough can increase your risk of sudden, painful cramps in the feet.
2. Hydration Supports Circulation in the Feet
Good circulation is critical for healthy feet. Water plays a major role in keeping your blood flowing efficiently. When you’re dehydrated, your blood volume decreases, making it harder for your heart to pump blood to the extremities—including your feet.
Poor circulation can lead to sensations of numbness, tingling, or a “pins and needles” feeling in your feet. In more severe cases, chronic dehydration could contribute to long-term circulatory problems that make foot pain worse over time.
3. Water Helps Lubricate Joints and Reduce Pain
Your feet contain more than 30 joints, all of which rely on synovial fluid for smooth, pain-free movement. Dehydration reduces your body’s ability to produce this fluid, leading to stiff, achy joints—especially in people with arthritis or other joint conditions.
Drinking enough water each day can help reduce joint discomfort and improve mobility in your feet and ankles.
4. Is Water Retention the Opposite Problem?
Interestingly, dehydration can also lead to swollen feet—but not for the reason you might think. When your body senses it's not getting enough water, it holds onto the fluids it does have. This can result in swelling (also known as water retention) in the feet, ankles, and lower legs.
Staying properly hydrated signals your body that it can safely release excess fluids, helping to reduce swelling and bloating in the feet.
5. Tips to Keep Your Feet (and the Rest of You) Hydrated
Aim for 8–10 glasses of water per day, and more if you're physically active or it's hot outside.
Avoid too much caffeine or alcohol, as these can dehydrate your body.
Eat water-rich foods like cucumbers, oranges, and watermelon.
Listen to your body—if you're feeling thirsty, you're likely already slightly dehydrated.
When to Seek Help
If you’re experiencing regular foot pain, cramping, or swelling—especially if increasing your water intake doesn’t help—it’s time to speak with a foot care specialist. At Feet First Clinic, our chiropodists can assess the cause of your symptoms and recommend personalized treatment options to get you back on your feet comfortably.
Final Thoughts
Dehydration doesn’t just leave you feeling tired—it can seriously impact your foot health. From muscle cramps to water retention, the way you hydrate has a direct effect on how your feet feel and function.
So next time your feet are aching or swollen, take a moment to consider your water intake. A simple increase in hydration might be the first step toward relief.
October 28, 2024
Taking care of your feet during winter might require a little extra effort, but it’s essential for preventing discomfort and long-term issues. The cold weather can impact your feet in its own unique ways, just like hot weather can. Whether you’re dealing with dry, cracked skin or trying to avoid slippery conditions, being mindful of your foot health will keep you a step ahead of the cold.
5 Ways Cold and Wet Weather Can Impact Your Feet
Dry, cracked skin
Skin conditions
Reduced circulation
Stiffness and joint pain
Winter-related foot conditions
1. Dry, Cracked Skin
https://www.youtube.com/watch?v=1-Sf43woLLE
One of the first things you may notice during the winter is dry, cracked skin on your feet, especially your heels.
The chilly air and low humidity can quickly sap the moisture from your skin, leaving your feet feeling rough and sore. Heating indoors doesn’t help either, as it dries out the air, exacerbating the issue.
This is where cold weather foot care enters the picture! Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult.
Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture. It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months.
While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today!
2. Reduced Circulation
Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction.
As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises.
Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. Just make sure your thermal socks fit comfortably with your fall and winter footwear: if your shoes or boots are too tight, it will reduce circulation and make your feet more susceptible to cold-weather complications (more on that below).
If you experience slippery conditions during winter, circulation issues can also increase your risk of falling or slipping. When your feet are numb, it’s harder to get a good sense of balance, so be cautious and wear shoes with good grip for FALL prevention.
Moving around can also help keep your blood flowing. So, if you’re out and about, take small breaks to wiggle your toes and stretch to maintain circulation. There are even targeted foot exercises you can try to help trigger healthy blood flow. In fact, you should do these more often in the winter than the summer.
3. Skin Conditions
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It might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges.
Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit!
And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile.
Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it.
When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection.
4. Stiffness and Joint Pain
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Cold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber.
This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring.
5. Winter Related Foot Conditions
Winter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier.
Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly.
Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm.
Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.
October 17, 2024
Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today!
Ball Stretch
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Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work.
Sit or stand comfortably and place the ball under your foot.
Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes.
Switch to the other foot.
Toe Pulls
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This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness.
Sit with your legs extended in front of you and your back straight.
Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds.
Release and repeat 2-3 times, focusing on a slow, controlled stretch.
(Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch.
Toe Flex and Raise
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Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise.
Stand with your feet flat and toes planted firmly on the ground.
Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor.
Repeat the movement 10-15 times, focusing on control.
Ankle Circles
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This stretch helps strengthen your ankles and can improve general mobility.
Sit or stand with one foot lifted slightly off the ground.
Rotate your ankle slowly in large circles, first clockwise, then counterclockwise.
Repeat 10 times in each direction, then switch to the other ankle.
Calf Stretch on a Step
A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs!
Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance.
Lower your heels slowly below the step, feeling a stretch in your calves.
Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times.
Marble Pick-Ups
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This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand.
Place small objects (like marbles) on the floor in front of you while seated.
Use your toes to pick up each object and drop them into a nearby bowl or container.
Repeat with both feet, aiming for 10-15 picks per foot.
September 23, 2024
The leaves are starting to change colour and the temperatures are taking a dip! What does that mean for your feet? A lot! Seasonal changes have a big impact on our foot health, which is why it's important to prepare your feet for fall — especially if you have a foot condition. To help you our, we compiled our Toronto foot specialists' top foot care tips for fall to keep your feet comfortable and healthy as you transition into cooler days. From selecting the right footwear to vigilant skin care, a little preparation can go a long way in keeping you cozy and supported.
Moisturizing, Skin Care and Protection
We all get thirsty, and the same thing happens to your skin — especially when the summer’s humidity is replaced with colder air that prevents it from retaining moisture.
One of the best ways to prepare your feet for fall is by focusing on hydrating your skin. Moisturizing your feet regularly will help you fight painful issues, like cracked heels. Incorporate a rich foot cream, for instance Gehwol’s Salve for Cracked Skin, if you notice dry cracks in your heels.
For a more preventative approach, moisturize every day to lock in moisture and keep your skin soft, and then exfoliate to remove dead skin cells. This lets the moisturizer penetrate deeply. For instance you could try Soft Feet Cream from Gehwol; it binds moisture to the deepest layers of the skin and strengthens its natural defence. Learn more with our comprehensive moisturizing guide.
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Fall Shoe Tips and Supportive Fall Footwear
Cold air can exacerbate foot pain by messing with your blood circulation. Healthy shoes can help offset this and make a world of difference.
Look for cozy fall boots, ideal for everyday wear. These include ankle boots with sturdy soles, a solid grip to prevent falls, good arch support, and cushioning. Additionally, consider shoes made from waterproof materials, like Gore-Tex fabric, to protect against the elements. Not only will this help with fall foot comfort, but it will also keep your feet dry and warm as the weather cools down. Damp feet can cause issues like blisters, infections and foot odour.
For those extra cold days, you should wear boots with soft materials, like fleece or shearling, for insulation against the cold. You never know when the snow falls and below-zero temperatures will begin, so having a pair of boots like this ready to wear is always wise.
Lastly, your fall shoes might work even better if you wear them with custom orthotics. Ask your chiropodist if they can help you.
Our Toronto foot clinic is known for our excellent shoe shopping tips, particularly for the fall and winter. We can also provide a complimentary shoe fitting service for when you don’t know where to start with your fall shoe hunting.
Foot Conditions Requiring Extra Care in Fall
If you have arthritis or diabetes, fall foot care is even more important. That's why one of our top fall foot care tips is to pay close attention to your foot health and regularly visit your chiropodist so they can keep an eye on your feet - especially if you have vulnerable feet.
Arthritis sufferers may find that the cold exacerbates joint stiffness and pain. The lower temperatures can cause muscles to tighten, putting additional strain on already sensitive joints.
For people with diabetes, the reduced blood circulation can be extra dangerous and worsen the body’s already compromised healing abilities. Ulcers, infections and even frostbite can be big problems during the chilly months.
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September 9, 2024
Sometimes, your feet need a little extra TLC, especially after long days or if you’re struggling with a painful foot condition. While a visit to your local foot clinic is always a good idea, remembering some natural remedies for foot pain can be a lifesaver when you need relief at home.
Exercises, Stretches and Yoga
Foot pain relief exercises are excellent for addressing discomfort and promoting overall foot health. On top of being effective, they are a holistic, natural foot care remedy.
The best stretches and exercises target the muscles, tendons, and ligaments in the feet, helping to improve flexibility, strengthen weak areas, and increase circulation.
When you practice these at home, you are doing your part to manage common issues like plantar fasciitis, Achilles tendonitis, bunions, osteoarthritis, general muscle soreness, and much more. Additionally, they are cost-effective (no expensive gym equipment required!) and designed to accommodate people with disabilities (many feature modifications).
Here are some resources (keep in mind you can often mix and match exercises):
Exercises for top of the foot pain.
Exercises for plantar fasciitis.
Exercises for bunions.
Exercises for arthritis part 1 and part 2.
Exercises for diabetes.
Incorporating yoga into your routine is another effective approach to soothing foot pain. Yoga poses that focus on stretching and strengthening the feet, such as the Downward Dog and Warrior, not only provide relief from current pain but also help prevent future issues by improving foot alignment and balance. Read about the best yoga exercises for your feet here.
Foot Bath
A long bath at the end of a hard day is one of life’s greatest gifts. But a targeted foot bath is also one of the best natural remedies for foot pain.
One of the key natural ingredients to use in your bath is epsom salt (it’s nothing like the salt you use for cooking!). Research suggests it relieves muscle cramping, prevents blood clots, and boosts nerve function.
Be sure to warm water in your foot bath, as opposed to hot water. Water that is too hot can dry out your skin and cause discomfort during the foot bath.
Pad your feet dry afterwards and make sure you don't forget between your toes.
Foot Massages and Essential Oils
A DIY foot massage is one of the best foot pain management tips, and it’s a treatment you can do 100% from home.
Using essential oils with your massage is a herbal remedy for foot pain you can try. Some studies show that a mix of geranium, lavender, bergamot, tea tree, and eucalyptus essential oils helped reduce pain in people with diabetic neuropathy. Side note: It’s a common misconception neuropathy only causes foot numbness; it can also lead to sharp pains in the feet. These oils may also help with other foot conditions!
Use a carrier oil, preferably coconut oil, and mix it with the essential oils for the best results. Learn how to perform a foot massage here.
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