Kneipp knee pour
A gentler doorway into the Kneipp tradition than water-treading. A slow cold pour over the calves and knees at the end of the day, ninety seconds, breath steady.
Steps
Warm the feet first
The Kneipp principle is warm body, cold water. Have a brief warm footbath, brisk movement, or simply finish a warm shower before you start.
Set the water cold but not icy
Let the cold tap run over your wrist until it feels steady cold, not stinging. A hand shower with the head removed is ideal; a watering can works too.
Pour on the right leg, outside up
Stand barefoot in the shower or tub. Begin the pour at the little toe, slowly up the outside of the calf to a hand width above the knee, around the back, and slowly down the inside of the calf to the inner ankle.
Pour on the left leg, the same path
Repeat the same slow path on the left leg. The whole pour on both legs together should take about ninety seconds.
Do not towel, stockings on
Strip the water off with the palms of the hands and put on warm wool stockings. Move around for ten minutes to let the body bring its own warmth back. Lie down only after the legs feel warm again.
Cold-water Kneipp practices are part of Austrian and Bavarian bath tradition going back to Sebastian Kneipp in the 1880s. Skip the practice on a feverish or chilled body, on raw menstruation cramps, and on any open skin on the legs. Diabetic neuropathy or other reduced-sensation conditions in the legs: test the water carefully with the hand first and keep the pour very short. Pregnancy: gentle short pours up to the knee are traditionally considered fine if you feel warm and steady on your feet; ask your midwife if you would prefer a second opinion. Cardiovascular conditions, high or low blood pressure under medication, or a history of Raynaud, ask your doctor first. Children: not a practice for small children; from around twelve, supervised and only if they want it.