A foot massage can be a perfect gift to give to those you care about. Having your feet massaged is wonderfully soothing. The feet are full of nerve endings that can collect tension throughout the day. Massaging the feet is a simple way to release all that tension and enjoy some pampering at the same time. According to the Patient Education Institute, massage helps the body release chemicals that improve blood and lymph circulation, get rid of toxins and promote relaxation. The physical touch of a massage also elicits the feeling of being cared for.
Step 1
Find a private corner, dim the lights and minimize distractions. The person receiving the massage should sit in a comfortable chair. Place both feet in a basin of warm water and allow them to soak for a few minutes. Dry the feet with a towel and place them on a small stool. Sit near the feet so you can reach them easily.
Step 2
Start with the right foot. Sandwich the foot between your hands at the ankle and draw back in long strokes from the ankle to the toes. Squeeze and pull lightly during this movement. Repeat several times, moving in a circular pattern around the foot and covering the entire foot and ankle area. Vary pressure from light to moderate. Repeat this sequence with the left foot.
Step 3
Hold the heel of the right foot in one hand and gently grasp the toes with the other. Push the toes upward and then downward, stretching the toes and the ball of the foot. Hold each stretch for three to four seconds. Do not stretch to the point of discomfort. Repeat this sequence three times. Then do this technique on the left foot.
Step 4
Use your index finger and thumb to grasp the webbing between the base of the first and second toe on the right foot. Press your thumb and finger together in a gentle pinching motion. Hold for one to two seconds and then release. Complete this pinch-and-release motion three times. Repeat this technique on the webbing of the other toes. Then grasp the big toe between the thumb and index finger and rotate it in a small circle. Repeat this with all the other toes as well. Repeat this circuit three times. Do the same technique then on the left foot.
Step 5
Support the right foot along each side of the Achilles tendon with your fingers. Place both thumbs on the heel and begin to press small circles into the heel with the pads of the thumb. Repeat this as you move up the foot, covering the entire sole. Adjust the amount of pressure that you use according to the area. Less pressure should be used on tender areas like the arch. Repeat the sequence of steps on the left foot.
Step 6
Move to the top of the right foot. Place both index fingers at the groove between the first and second toes. Press with your fingers, massaging in tiny circles and gradually moving up, making a line of circles from the groove to the top of the ankle. Move to the groove between the second and third toes and repeat this technique. Continue to work your way across the foot, massaging lines of circles from the remaining two grooves to the ankle. Repeat this sequence with the left foot.
Step 7
Grasp the right foot with both hands, wrapping your fingers around the top of the foot. The thumbs should be on the sole of the foot and they should point in opposing directions. Alternately slide the thumbs upward and knead the sole. Using this motion, work your way from the heel of the foot to the toes. Cover the entire sole. Repeat the sequence of steps on the left foot.
Step 8
Finish up on the right foot with light, open-handed strokes that start at the ankle and end at the toes. Cover the ankle and the top portion of the foot with these strokes, then move to the sides and the sole of the foot. Repeat on the left foot. End the massage session with a few quiet minutes of relaxation and a glass of water.
Tips and Warnings
- Pebbles in the basin of water can enhance the stimulating effects of the foot soak. Candles, flowers and soft music can lend a relaxing touch as well. You may need to practice these techniques several times to get comfortable with them. Feel free to vary the routine and adjust to personal preferences. Don't rush through the massage.
- Wash your hands before and after giving a massage. Massage should never take the place of medical therapy. People with medical conditions and women who are pregnant should consult with their health care provider before using massage therapy. Do not perform massage on open, inflamed or injured areas. Avoid touching areas with athlete's foot or other skin conditions.
Things You'll Need
- Chair
- Basin of warm water
- Towel
- Footstool
- Glass of water
References
- The Patient Education Institute
- National Center for Complementary and Alternative Medicine
- "The Illustrated Guide to Massage and Aromatherapy"; Catherine Stuart; 2008
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