Do you know how to massage your own foot? It’s not as difficult as it sounds! In this blog post, we will teach you how to massage your own foot with a few simple steps.
Follow these easy guidelines and before long, you’ll be on the path towards healthy and happy feet that can take care of themselves!
Before going to the actual steps, let’s find types of foot massage.
Table of Contents
Types of foot massage:
There are three types of foot massage. They are:
Pose foot massage: Pose is a self-massage technique in which you use your body weight to apply pressure on the foot.
foot pressure massage: foot pressure massage is done with the help of some simple equipment like a foot massager machine or roller.
Hand pressure foot massage: In hand pressure foot massage, a person uses his/her hands to apply the amount of pressure required on the foot.
You can massage your foot with your hands, elbows, or with a tool. A foot massager machine is also one of the best tools for foot massage and it can be used at home.
Now, let’s see steps for a self-foot massage at home:
Self foot massage techniques:
Many ways you can massage your foot, you can massage it with hands or tools. Here we will show a few simple techniques for your foot massage.
Basic technique:
This is the simplest way to massage your foot. For this, you need not require any tools or equipment. You can do it at home. Here are the steps for this massage technique:
The most common basic technique for a foot massage is to rub the bottom of your foot. The aim of this technique is to relax the muscles and provide a good feeling.
1) Aching Foot Massage:
This method will be helpful if your foot feels tired or painful. Here are the steps for this massage technique:
- Step 1: Sit on a chair with one leg placed on top of the other.
- Step 2: Take one foot in your hand and place it between your thighs, with the heel facing up towards your belly.
- Step 3: Using the heel of the other foot, press down on the aching heel. Move up and down in a rocking motion.
2) Heel and ball massage:
This method is very helpful if your foot aches because of standing or walking for a long time. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Using the tips of your fingers, press down on the aching point at the base of your heel. Then gently move to massage each ball of your foot in a circular motion. Remember that you have to be seated while doing this technique and keep the other leg straight.
- Step 4: Repeat the above steps for your other foot.
3) Toe massage:
This method can be done to provide comfort and relaxation to your feet. Here are the steps for this massage technique:
- Step 1: Sit on a chair with one leg placed on top of the other.
- Step 2: Take one foot in your hand, and place its sole on top of the thigh nearest to it.
- Step 3: Now you’ll have to use your fingers to gently give your toes a massage by pressing down with the thumb of one hand. Repeat with the other foot.
4) Arch massage:
This is another method to massage your foot. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Using the fingertips of both hands, press down in the arch. Make small circular movements with your fingers. Repeat the same for the other foot.
5) Little toe massage:
Toe massage is one of the best ways to relax your feet. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Using both hands, pull each toe downwards and hold for few seconds. Now release all toes at once. Repeat the same process with the other foot.
6) Warmup twists:
This method is for those who are about to start a foot massage. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Now you’ll have to twist the sole of your foot towards the inside and then upward, just as if you are wringing out a towel. Twist the sole of your other foot in the same direction.
- Step 4: Now twist both soles of your feet in the opposite direction, as if you are wringing out a towel.
7) Knuckle or fist work:
This massage technique is highly recommended for the arches of your feet. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Using your knuckles or a closed fist, place it under the arch of your foot and press down. Keep pressing all along the arch of your foot as you move from one side to another.
8) Pressure points:
This is a type of massage technique where your knuckles are used to press down on key pressure points. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Using your fingers, press down on two pressure points that are located on the instep. Press down at the base of your toes, just before they start to curve inwards. Repeat with another foot.
9) Arch rubs:
Arch rubs is another massage technique that is highly recommended for your arches. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Using both hands, rub in small circular motions in the arch of your foot. Repeat the same for the other foot.
10) Foot spread:
This type of massage stimulates the nerve endings in your feet. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Using both hands, spread your toes apart.
You will feel a tingling sensation that will last for at least an hour.
11) Heel squeeze:
This is another type of foot massage technique that stretches your muscles. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Place the heel of one foot in between your hands and close your hands around it. Press down with your hands and keep pulling the heel towards your body.
- Step 4: Now release the hold of your hands and immediately place them back around the heel. Keep pressing down and then release the pressure gently.
- Step 5: Repeat this process for some time as it stimulates blood flow in your foot muscles.
12) Finishing strokes:
This type of massage can be performed on your feet after a deep tissue massage. Here are the steps for this massage technique:
- Follow steps 1 & 2
- Step 3: Using both hands, make small circles strokes along the bottom of your foot.
Special Techniques
Sometimes basics techniques are not enough for your foot massage. You can try these special techniques for perfect foot care.
13) Deep tissue massage for foot care:
This type of massage helps to reduce foot fatigue, remove toxins from your feet and provide relief from pain.
Steps:
- The therapist may start with a foot and leg massage.
- The therapist might then apply deep pressure to your feet, focusing on the soles, heels, and ankles.
- You might then lie face down on the table while the therapist massages your neck, scalp, and face.
- You may then lie on your back and have a short rest before returning to normal activity.
Tips:
You may have a session of deep tissue massage every few weeks. Avoid this type of massage if you have had a heart attack, high blood pressure, cancer, or osteoporosis.
14) Trigger points technique for foot massage:
This type of massage technique is used to treat foot cramps, fatigue, and sore muscles. Here are the steps for this massage technique:
Steps:
- Take two fingers, put them at the center of the cramp.
- Patient will feel a sensation of relief when you press this point.
- After that move your fingers slowly to the base of the big toe and press it. The patient will feel a relief sensation.
- Move your fingers to the center of the foot line. Pressing it is beneficial for spasm relief, fatigue, and nourishes the muscles of the foot.
- Move your finger from beneath of the ball of the foot to above it and press it.
- Move your fingers from the center of the heel to below it and press it.
- Massage the part with your thumb, little finger, and index finger.
- Repeat it on the other foot as well.
Tips:
For a better massage experience, you can apply a little oil or cream to your hands before performing this technique.
15) Medium aspect of the heel massage for foot:
The medium aspect of the heel is called Apantesis. It begins on the inside of the foot at the base of the little toe and runs along the edge of the heel.
It is easy to feel where it begins because it is always situated on a slight depression alongside the little toe. The Apantesis runs laterally from the little toe to the outside of the heel.
Steps:
- Face the patient and place your thumb on the inside of their foot at the base of their little toe.
- Let the patient’s heel rest against your palm just below the base of your thumb.
- Slide your thumb outwards until you are on the outside of their heel.
- Slide your thumb up the outside of their heel to the little bone at the top.
- Repeat this movement several times, each time beginning at the base of their little toe and ending at the top of the heel bone.
Most people will experience a strong relaxation response during this step as the muscles of the foot release.
Tips:
- Remember that the medium aspect of the heel runs along on the outside edge of the foot, not on the sole.
16) Adductor hallucis foot massage technique:
This is a very simple massage technique, which can be used by anybody on themselves or anyone else. If you have some issues with your Adductor Hallucis, this is a quick and easy way to ensure you keep your feet healthy.
It is even easier if you have a tool like The Stick or Thera Cane to assist you in the massage.
Steps:
Sit or stand comfortably. Using the end of The Stick, Thera Cane, or fingers, apply pressure in small circles to the muscle on the inside of your foot. Do not go “too crazy” with the pressure, as you do not want to hurt yourself or damage any tissues.
Do a total of five minutes on each foot, or until you can tell the muscle has been worked and is nice and loose.
Tips:
Do not roll the end of the tool over your foot like you’re rolling out dough. Instead, use firm pressure to work this muscle loose.
Do not forget to do both feet!
Top 7 Foot Massage Benefits
Foot massage to improve circulation: When you massage your feet, it helps to increase blood flow and circulation. It is a great way to relax the muscles and keep them flexible.
It also helps to release toxins that are built up in your body. This can help you to feel more energized and relaxed at the same time.
Foot massage benefits for better sleep: Some experts believe that foot massage is helpful for people who have trouble sleeping due to pain or other medical reasons. If you lie down after getting a foot massage, you may fall asleep more quickly because it helps to relax your body.
Foot massage benefits for eyes: Do you have trouble focusing your eyes? Getting a foot massage can help to relax the muscles in your feet. It may also release tension around the eyes which could help your vision.
Foot massage benefits for emotional health: Research has found that foot massages can reduce stress and anxiety. It is not known exactly how it works. Some people think that foot massage can act similar to acupressure.
Foot massage benefits for weight loss: Since foot massage can help to improve your circulation, it can also help to promote weight loss. Increased blood flow will free up the flow of oxygen and nutrients to your body. This can help you to stay active more easily.
Foot massage benefits for diabetes: Many people with diabetes have pain in their feet. This can be the result of poor circulation or nerve damage. Regular foot massages may reduce this type of pain.
Foot massage benefits for athletic performance: There is some evidence that foot massages can help improve athletic performance. Massaging your feet can help to release tension in your muscles. It also helps you to relax before a big game or race.
How to massage your own foot while pregnant?
That’s a question I’ve been getting from many of my readers, who are pregnant with their first baby, and now pregnant with twins. A lot of them are concerned about foot cramps during their pregnancy, especially in the third trimester.
So if you are pregnant with your first baby, here are several ways for you to massage your own foot while pregnant:
(i) Massage your own foot during pregnancy using a foam roller:
Foam rollers are great for self-massaging. They’re cheap and easy to use, and they can be used almost everywhere. It’s a good idea to foam roll your own feet at least once a day.
Using a foam roller doesn’t only relieve foot pain during pregnancy, but it also helps improve your blood circulation and your balance.
(ii) Use a foot massage machine:
If you’re not into foam rolling, you can buy a foot massage machine to do the job for you. There are lots of different foot massage machines out there, but I would recommend the Yogi Toes foot massage machine.
You can use a Hidow foot machine. Here is a guide on how to use Hidow foot massager?
The final advice is massaging your own feet is not a hard task to do, albeit a bit tricky. If you want to massage your foot, then you should take some time and learn the proper technique. You will get the most benefits.
Thanks for reading! If you enjoyed this article or found it useful, please share it with a friend.
