You have spent all day on your feet, and now they feel tired and achy. If you're looking for a way to reduce your pain--or just to find a way to relieve stress, a self-foot massage may be the answer. No massage therapy license is required--just a relaxing space with some room for you to stretch out and sufficient time to massage your feet.
Step 1
Fill a tub with hot water that is deep enough to soak your feet. This helps to soften the feet, making them more pliable and easy to rub. Soak the feet for 10 to 15 minutes, then thoroughly dry.
Step 2
Apply lotion to the feet with the hands in order to help the hands move more easily across the feet.
Step 3
Taking the feet into the hands, start rubbing the soles, using the thumbs to press deep. Move your thumbs down the foot toward the heel, rubbing with a circular motion. Then walk the thumbs back up, rubbing again. You also can use a downward or upward stroking motion.
Step 4
Rub the soles with the thumbs using circular motions again. Stabilize the heels with your other hand to more deeply access the sole.
Step 5
Cupping the heel with one hand, tug the toes away from your body, then wiggle them back and forth. Hold the stretch for several seconds each way. Circle the toes from side to side, taking care not to crack the knuckles.
Step 6
Interlace your hands with your toes and move the foot in a circular motion, then reverse and move the other way. This relaxing move is a good way to stretch the foot and loosen tight muscles that can occur due to your footwear or extended time on your feet.
Step 7
Grasp the ankle--one side with your thumb and the other side with the remainder of your fingers. Rub back and forth in this area. You also can begin to move up the calf if the calf is sore as well.
Tips and Warnings
- Following your foot massage, it is a good idea to elevate your feet on a pillow to encourage improved circulation.
Things You'll Need
- Foot bath, bathtub or other receptacle to place the feet in warm water
- Lotion to rub on feet
- Comfortable place with enough room to stretch out
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