A foot massage is a perfect way to pamper someone special and help them relax after a long day; as an added benefit, it can also treat certain ailments, such as headache, insomnia and stress. Start at the top of your feet and work your way up to your heels, soles, and toes. You can also do a deeper treatment by moving towards the ankles, soles and acting on the pressure points to release any tension and offer the person a positive experience.
Steps
Part 1 of 3: Massage the Back, Heels, Sole and Toes
Step 1. Rub the top of the foot with your thumbs
Start at the fingertips and slowly move towards the ankle, then work backwards; apply firm pressure with the foot in the cupped hands.
- Move along the entire foot 2-3 times; bring it closer to your chest by leaning your body forward in order to apply appropriate pressure.
- Make sure you use your body strength and not your thumb muscles to perform the massage, otherwise you can cause cramps and tire easily.
Step 2. Massage the arches
Again with your thumbs, apply light pressure to this area of the feet, just below the forefoot; move one thumb clockwise and the other counterclockwise in small circles, proceeding for at least 30 seconds.
- Place them on opposite ends of the foot and bring them closer to each other; proceed 3-5 times, continuing to massage the bottom of the foot.
- Make sure you grasp your foot firmly and apply some pressure as you massage it; many people can be ticklish and distracted from the massage if you keep a soft and light touch.
- If the person has any sore spots, don't apply too much pressure, otherwise it could irritate the area further.
Step 3. Rub your heels
Move your thumbs back and forth on the Achilles tendon, which starts from the heel through the ankle and extends to the calf muscle; make circular movements with your thumbs.
- It may be necessary to lift the foot with one hand for easy access to the heel.
- Typically, the skin in this area is quite dry or hard, so you can apply a massage oil or lotion to your hands to reduce friction.
Step 4. Squeeze and pull each finger
Lift the foot with one hand just below the arch of the foot, place the thumb of the other hand over the big toe, while the index finger should be below it. Slightly rotate the big toe to one side and pull it from the base towards the toe; then go back to the root of the finger and squeeze it with the thumb and forefinger. Do this for each finger to loosen and relax it.
Be careful not to jerk your fingers, as this could cause injury; simply twist, pull and squeeze them lightly, applying steady pressure
Step 5. Run your fingers over each individual toe
Hold the foot with one hand just behind the heel and put the index finger of the other hand between the toes, sliding it to the base and then returning to the end of the toe itself; repeat this treatment two or three times in each space.
Remember to use your body weight when you apply pressure and slide your fingers
Step 6. Focus on one foot at a time
While you take care of one, leave the other immersed in hot water or comfortably placed on a pillow; start with a simple massage on one foot and then shift your attention to the other, repeating the same movements for each so that both of them relax equally.
Part 2 of 3: Deeply massage the ankles, soles and pressure points of the feet
Step 1. Do a deep ankle massage
Locate the hollow area under the joint; use your thumb and forefinger to gently press this area for a few seconds. You can also perform circular motions applying constant pressure to release tension.
If your ankle is particularly stiff or sore, you can cupped one hand under the heel and grasp the forefoot with the other hand, then slowly rotate the foot clockwise 3 times and 3 more counterclockwise
Step 2. Use your fist on the sole of your foot
To perform a deeper massage, grab the foot with one hand at the heel, close the other into a fist and gently press the entire sole with it, moving it with circular movements as if you were to knead a dough. Then, swipe it back and forth across the entire area; this type of movement helps to release tension even more deeply.
Do not hit or beat the plant with your fist, otherwise you will not be able to relax it; instead you have to use constant pressure on the whole area
Step 3. Apply pressure to specific parts
You can loosen certain areas of the person's body by massaging certain points on the foot. Use your thumb and forefinger to apply constant pressure to these areas to help relieve certain ailments you suffer from, a bit like with foot reflexology. You can stimulate:
- Heels and toes, if you suffer from migraines or urinary problems;
- Center of the sole of the foot, if you have a headache, insomnia or migraine
-
Side of the little toe of the right or left foot to act on back problems.
- Use the back of your hand to lightly tap these areas to stimulate them; you can also rub them with your thumbs.
- Don't apply too much pressure to these spots, as they can be painful. it starts slowly, gently and only afterwards, if the person feels comfortable and relaxed, can you take action in a deeper way.
Part 3 of 3: Creating a Relaxing Atmosphere
Give a Foot Massage Step 10 Step 1. Keep the person's feet soaking in hot water and sliced fruit
Have her sit in a comfortable chair and pour 15-20 liters of hot water into a bucket or tub. slice a lime, lemon or orange add it to the container; ask the person to put their feet in the water and soak them for 5 minutes.
- Gently rub the citrus slices on your feet while they are in the water.
- Add a tablespoon (15g) of salt for an even more soothing effect.
- Incorporate 5 to 10 drops of an essential oil, such as lavender, tea tree or mint, into the water for their pleasant scent.
Give a Foot Massage Step 11 Step 2. Dry your feet with a clean towel
Once the 5 minutes have elapsed that the person has been able to enjoy the foot bath, sit in front of them on a stool or pillow, place a clean towel on a pillow and place it on their lap. Lift your feet out of the bucket and use the cloth to pat them dry.
You can choose whether to extract them from the water individually or together; you can decide to focus on one at a time, leaving the other to soak in the "flavored" water
Give a Foot Massage Step 12 Step 3. Take a small amount of massage oil or lotion and put it on your hands
Rub them together to warm the product and use it to prevent redness or avoid friction between your hands and the person's feet.
Use a product that is made up of natural and emollient substances; cocoa butter, coconut oil, tea tree oil and eucalyptus oil are all good for a good massage
Give a Foot Massage Step 13 Step 4. Work in a quiet and peaceful environment
Creating a relaxing atmosphere favors the person for the massage; you can light candles with a good scent, but be sure to keep a soft light; also play some calming background music.
Also check that the person is comfortable in a chair or bed with pillows and blankets so that they can relax
Give a Foot Massage Step 14 Step 5. Ask her to give you feedback during the massage
Try to satisfy his wishes and needs; you can ask her if she likes a certain thing, if she wants you to go deeper or how she feels. Listen to her answers and focus on the points that make her feel good.
Do a thorough massage in a specific area only after obtaining the consent from the person; make sure she feels comfortable doing this to avoid causing her discomfort or pain
Give a Foot Massage Step 15 Step 6. Practice massage regularly
Get in the habit of doing it every week; Set a time when you know the person needs to relieve stress, such as right after work or in the evening after dinner. Practice to get better and better and know what's most effective during treatment.
