If your feet are aching after a long day, a foot massage can give you much-needed relief. Research shows that it has health benefits, too. A brief foot massage can ease stress and perk you up. Cutting stress and boosting energy raises the odds you'll make healthy choices like exercising and eating right. This article explores the many benefits of foot massage and provides a guide on how to perform one yourself.
The Science Behind the Soothing Sensation
Foot massage activates your nervous system, which increases feel-good brain chemicals like endorphins. In one study, people who got a foot massage after surgery to remove their appendix had less pain and used fewer painkillers.
Health Benefits of Foot Massagers
Stress Reduction and Mood Enhancement
Even a brief foot massage can ease stress and perk you up. That's a good thing, because cutting stress and boosting energy raise the odds you'll make healthy choices like exercising and eating right.
Pain Relief
In one study, people who got a foot massage after surgery to remove their appendix had less pain and used fewer painkillers. Moderate pressure massage is safe and works well for most people with conditions like arthritis, fibromyalgia, and long-term pain.
Improved Circulation
Foot massage boosts your circulation, which helps with healing and keeps your muscles and tissues healthy. That's especially important if you have health problems that add to poor circulation or nerve damage, like diabetes.
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Early Detection of Foot Problems
Rubbing your feet also gives you a chance to check for other problems, like sores, corns, and ingrown toenails. If you have poor circulation, checking your feet for sores is a good idea.
How to Give Yourself a Foot Massage
Professional massage isn't cheap. Luckily, you can get the same benefits at home -- for free -- by doing it yourself or asking your partner to lend a hand. The spots most likely to get sore are easy to reach.
Step-by-Step Guide
Here's how to give your tensest spots some TLC:
- Sit in a chair or on a bed, and put one of your feet on top of your opposite thigh. If you'd like, use a dollop of lotion or oil (like coconut or argan) to help your fingers move smoothly across your skin.
- Hold the front of your ankle with one hand. Then pinch the back of your ankle with the thumb and forefinger of your other hand and pull down toward your heel. This relaxes your Achilles tendon, which can get especially tight from exercise, standing for long periods of time, and wearing high heels.
- Use your thumb to make small circles from the bottom of your heel up to the base of each of your toes. You can also knead the bottom of your foot by pressing your knuckles into it. Or hold your foot with both hands and press your thumbs directly into the bottom of your foot, working from the heel up to just beneath your toes.
- Finish by rotating each toe lightly. When you're all done, switch feet.
Important Considerations
If it hurts, use less pressure. If you feel sharp pain, stop right away. If you had surgery on your feet, talk to your doctor or podiatrist first to see if foot massage is a good idea for you.
Alternative Massage Tools
You can also use a drugstore massage device. Or try a foot roller.
Read also: Discover the allure of foot worship and massage in the heart of London.
Consulting a Professional
You can also consider getting your first massage from a professional massage therapist. Look for one who has a certification from Associated Bodywork and Massage Professionals or the American Massage Therapy Association.
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