P-Knotting Your Feet

1x Repetition, 45 Seconds per Foot

p-knottingforfeetYour feet are the foundation to the rest of your body. Like the foundation of a house, the integrity, stability, and longevity of your body depends on a solid foundation. There are 26 bones, 33 joints and 26 ligaments, tendons, and muscles in 1 foot! That’s a lot of places for congestion! P-Knotting your feet daily will help to keep the rest of your body strong and healthy.

Before You Begin

  • Roll your ankle in circular motion, point your toes forward, then point your heel forward.
  • Take a mental note of your current flexibility and range of motion.
  • Try the awareness check after P-Knotting one foot and before starting the other for a great comparison.

VARIATION 1

Stand with your shoes off, place one foot on the P-Knot with the other foot on the floor. Position the arch of your foot on top of the inside sphere. Feel free to balance yourself by holding on to a wall or chair.

VARIATION 2

Sitting in a chair with your shoes off, place one foot on the P-Knot the other foot on the floor. Position the arch of your foot on top of the inside sphere.

Regardless of variation, the motion will remain the same

  • Start by rolling the arch of your foot forward and backward on one sphere of the P-Knot. Go slow and focus on tender areas.
  • Shift your weight on or off of the P-Knot to control the intensity.
  • Next, angle the foot to get the inside and outside arches of your feet by using the groove in the middle of the P-Knot.
  • Roll your foot completely forward flexing and extending at the toes to massage the toe flexors and extensors.
  • Finally, shift your weight to roll backwards to focus on your heel on either the middle groove of the P-Knot or on top of a sphere.
  • Be sure you are well balanced when P-Knotting the heel. Switch feet and repeat! You may notice one foot is significantly more tender than the other. Spend more time on the foot that is more tender as it clearly has more of an Issue with the Tissue.

 

Ethan Plante
Ethan Plante

Ethan's primary role is educating P-Knotters. His favorite P-Knot Move is the Grab and Pull in the hamstrings from a deficit using a UniSphere.

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