The feet are one of the parts of the body that need the most care since all our weight rests on them. For this reason we will show you the correct way to give a good foot massage to relieve tension and pain and if you do it before going to sleep, it turns out to be the best medicine to get a good sleep.

Just thinking about getting a massage creates relaxing and well-being thoughts. Whether you prefer a full body massage or a session that focuses on the upper back and shoulders. Massage has many therapeutic effects and benefits, which support your overall health and well-being.

Studies show that there is a massage that you should choose more. It is believed that our feet can benefit the most from massage. In traditional Chinese medicine it is said that the souls of the feet are connected to different body systems. Particular areas of the feet can stimulate and connect with specific organs and systems.

It is not surprising that massage is beneficial for the well-being of people of all ages and also for pets. Working to promote relaxation and healthy blood flow, a simple 10-15 minute self – administered foot massage each day before bed can do wonders for your health, its effects are so significant that numerous studies have been conducted. on the therapeutic benefits of touching and massaging.

Benefits of foot massage

These studies focus on the physical and psychological benefits of massage in a variety of health conditions and ages:

  1. A 15-minute massage was able to improve the physical, psychological and emotional well-being of people in geriatric care.
  2. Self-acupressure has been shown to relieve signs and symptoms of allergies, nausea, pain, and stress in healthy subjects.
  3. Massage works to stimulate the body’s rest and relaxation response, and the effects peak after just 10 minutes.
  4. Babies with gastroesophageal reflux disease revealed a decrease in symptoms and infant stress, allowing them to reach a healthy weight after massage for 30 minutes, twice a week for six weeks.
  5. Foot massage was administered to diabetic patients with peripheral neuropathy. While the results were noticeable only after the first session, after two weeks, range of motion, balance, and foot feel were significantly improved.
  6. Preoperative anxiety affects many patients who undergo minor or major surgery. Massage has been shown to lower anxiety levels after just four 20-minute sessions.
  7. Dementia patients showed positive improvement in alertness, mood, and relaxation with foot massage , even more than with alternative silent presence therapy.

How to do a good foot massage

Performing a good foot massage can be considered as a simple squeeze on the fingers and the soles of the feet, however it is a ritual that can bring great benefits to the body and that directly impacts the mood.

1. Soak your feet

Before starting the foot massage process, the first thing to do is soak your feet in warm water for approximately 10 minutes. This is done with the main purpose that they are totally clean so that the massage is much more pleasant. Also, it is vital that the water is warm, which will allow the muscles and nerves that pass through the feet to reduce their own tension due to the accumulation of fatigue during the day.

2. Dry your feet with a towel

After the feet have soaked for the recommended 10 minutes, it is vital to dry them with a clean, dry towel. Next, the person should sit in a chair to make the massage much more comfortable. In case it is someone else who will give the foot massage, they must be sitting on a bed or stretcher and place the towel under the feet of the person who will receive the massage, in order to have greater comfort and to avoid dirtying the clothes of the same.

3. Cream application

The next thing is to use a relaxing lotion, preferably a cream or special massage oils. In this sense, the person should apply it to their hands and rub them gently between them so that it warms up slightly. Next, this lotion is applied to the entire surface of the feet until it is completely disintegrated, this will prevent its relaxing properties from being wasted.

4. Massage the foot

To give a good foot massage , the first thing to do is caress the top of the foot with gentle movements that go from the tips of the toes to the ankle and then descend towards the sole area.

You have to gently rub the instep of the foot. Do this movement until you reach your ankle and then move to the sole of the foot with the same massage and intensity. It should be noted that the basis of a good massage is that the intensity of the movements is progressive and that they go from higher to lower pressure.

5. Circular movements

After the corresponding caresses have been made throughout the foot, proceed to perform circular movements in the area of ​​the sole using the thumbs of the hands. It is important to start at the top of the foot downwards and at the same time control the force exerted in each movement, giving greater intensity to the heel area. This will help the muscles and tendons that receive the weight of the body to soften, causing relaxation.

6. Rotating movements

In this step, the foot must be held with one hand and carefully rotated to the right and left with the other, repeating the movement up to 4 times. This will allow the blood flow to be better and the inflammation to subside. Then it is kneaded with the fist, but being careful with the intensity of the pressure exerted, in order to avoid some aches and pains.

7. Use your fingertips

In this step, the concentration of the massage is on the toes. It should start with the thumb of the foot and continue until it reaches the little finger, or little finger as it is also known. Gentle pressure should be applied from the base of the finger to the tip of the finger, promoting blood circulation.

8. Completion of the massage

Once all the toes have been massaged, the upper part of the foot should be caressed again and then the sole, exerting an increasingly gentle pressure.

Finally, you must clean the remains of the cream or lotion that has been used for a good foot massage. For this you can use the towel and leave them completely dry and clean. The next thing is to repeat the same steps with the other foot.

Dr. Eric Jackson

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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