Cada dia é uma oportunidade de construir o mundo em que desejamos viver. Participar significa mais do que votar; significa envolvermo-nos de forma consciente, criativa e democrática. Juntos podemos transformar a nossa sociedade, na direção que acreditamos ser a mais justa e humana.

O mínimo que podes fazer:

1. Círculos lentos de tamanhos diferentes e movimentos variados com os pés.

2. Senta-te, pousa levemente os pés nos chão e mexe os dedinhos, mexe os pés de um lado para o outro, tipo limpa pára-brisas.

3. Massagem e mobilidade - Massaja os tendões ao longo dos mesmos, mexe cada dedo.

4. Segura numa bola de ténis com os calcanhares, e faz pequenas elevações, tipo pontas de bailarina, segurando na bola… diverte-te com os teus pés!

A página da internet de onde tirei esta informação: https://podiatryfaq.com/knowledge-base/how-common-are-bunions/

Helen Hall - Infelizmente no episódio não falei do trabalho dela, mas é uma referência em termos de mobilidade saudável e inspirou o médico de família Dr Rangan Chatterjee a fazer foot wiping - raspar os pés no tapete:

https://www.instagram.com/helenhallpfm/

Rangan Chatterjee a explicar como se faz o raspar dos pés no tapete:

https://www.instagram.com/p/C4m-CIcNUi_/

Acorda os teus pés de manhã, antes de saires da cama:

https://www.instagram.com/p/DDFC5CSMusm/

The foot collective

https://www.instagram.com/thefootcollective/

Educação sobre joanetes:

https://www.health.harvard.edu/diseases-and-conditions/what-to-do-about-bunions

In summary, if nothing else, try these things:

1. Gentle circles and varied movements with yout feet.
2. While sitting, put your feet on the ground gently, move your toes, and move your feet side to side, in a window wiper motion at the ankle.
3. Massage and mobility - While seated massage the tendons and move in all directions.
4. Do heel raises while holding a ball with your heels… and just have fun with your feet!

Correction: I did not throw away all my shoes immediately! What I meant was that as they broke, I replaced them with bigger, gentler shoes. A few died at good times and others at bad times LOL I remember the sole of my shoe dropping off as I walked down an avenue in Manhattan on a multi-day stopover between Georgetown Guyana and Lisbon. Luckily I had no trouble finding a shoe store! A bad ending was when the heel of my shoe snapped in half right after delivering a training session in Corroios, so I had to wobble my way out of the building. No handy stores around so I walked barefoot to the train station and from the station home.

• The website I read from: https://podiatryfaq.com/knowledge-base/how-common-are-bunions/

• Helen Hall’s Instagram account - Sadly I did not mention her work, but do go check it out! It’s from her that both Rangan Chatterjee and I got the idea of foot wiping; a simple yet highly beneficial exercise:

https://www.instagram.com/helenhallpfm/

• Rangan Chatterjee’s highlight on instagram about how to do foot wiping

https://www.instagram.com/p/C4m-CIcNUi_/

• Wake your feet up in the morning before you get up

https://www.instagram.com/p/DDFC5CSMusm/

• The foot collective

https://www.instagram.com/thefootcollective/

• Bunion education:

https://www.health.harvard.edu/diseases-and-conditions/what-to-do-about-bunions