After a hard day, a foot massage can provide much-needed relief if your feet are hurting. But the feeling isn’t the only thing. Studies indicate that it also has health advantages. A quick foot massage might help you de-stress and feel more energised. That’s fortunate because it reduces stress and increases energy, which increases the likelihood that you will make wise decisions about your diet and exercise routine.
But how does massage accomplish all of that? Your neurological system is stimulated, which raises endorphins and other feel-good brain chemicals. In one study, following appendix removal surgery, patients who had a foot massage reported less pain and needed fewer medicines.
But that’s not all. Increased circulation from foot massage promotes healing and maintains the health of your muscles and tissues. This is particularly crucial if you have medical conditions like diabetes that worsen peripheral neuropathy or poor circulation.
You can also look for additional issues, such as rashes, corns, and ingrown toenails, by rubbing your feet. It’s a good idea to inspect your feet for sores if you have poor circulation.
How to Massage Your Own Feet
An expert massage costs money. Fortunately, you can accomplish the same tasks at home for nothing by asking your partner to help you or by doing it yourself. It’s easy to get to the areas that are most likely to get sore.
Massages with moderate pressure are safe and effective for most persons with chronic pain, fibromyalgia, and arthritis. Another option is to think about scheduling your first massage with a licensed massage therapist. Seek out a provider certified by the American Massage Therapy Association or the Associated Bodywork and Massage Professionals. See your physician or podiatrist first to see whether foot massage is appropriate for you if you have had foot surgery.
Here’s how to provide some gentle treatment to your most sensitive areas.
Step 1: Place one foot on top of your opposing thigh while sitting in a chair or on a bed. If desired, apply a generous amount of lotion or oil (such as coconut or argan) to your skin to facilitate smooth fingertip movement.
Step 2: Using one hand, grasp the front of your ankle. Next, grab the back of your ankle with your other hand’s thumb and fingers, then pull down in the direction of your heel. Your Achilles tendon, which can become particularly tense from exercise, prolonged standing, and wearing high heels, is relaxed by doing this.
Step 3: From the base of each toe to the bottom of your heel, draw little circles with your thumb. By pressing your knuckles into the bottom of your foot, you can also knead it. Alternatively, grip your foot with both hands and work from the heel to just under your toes, pressing your thumbs straight into the bottom of your foot.
Step 4: To finish, gently rotate each toe. Change your shoes when you’re finished.
Reduce pressure if it hurts. If you have severe pain, cease immediately.
Foot massage for all types of discomfort
Targeting the thin tissue covering your muscles, bones, and organs is the goal of myofascial release therapy. The Mayo Clinic states that difficult-to-localize trigger points are the source of discomfort in these tissues.
“Self-treatment is something I encourage all my clients to do,” says Rachel Gottesman, OTR/L, owner of Body Ease Therapy. “I use myofascial release therapy and it works by gentle, sustained pressure on areas of restrictions.” Gottesman suggests thinking of the myofascial tissues as a three-dimensional, interconnected web. Tightness in one place, like your feet, can pull the web out of place in other spots.
To apply myofascial release, take the following actions:
- Take a seat on a sofa or in a cozy chair.
- Put a tennis or golf ball right beneath your foot on the ground.
- Using your foot, roll the ball around until you locate a pressure point or sensitive area.
- Just enough pressure from your foot should cause the tip to soften.
- Hold for three to five minutes.
The ball cannot be rolled further because it will not apply adequate pressure.
A massager from the drugstore is another option. Use a foot roller instead. To use one, place your foot over the device at a pressure that is comfortable for you, stand, and grab onto a stable surface with one hand.
Read also: 3 Pressure point massages for the feet: Techniques and benefits
