After a long day of work, especially for anyone who is on their feet all day, a foot massage may be just what you need to help you relax. In a previous blog, we discussed how to protect your feet by protecting your bones — all 26 of them that are found in your feet. In today’s blog, we’re going to talk about how to give yourself a foot massage. Because your own feet are so easy to access, unlike your own shoulders or back, a foot massage is a great way to unwind at the end of a hard day and you don’t have to spend any money!

At Allcare Foot & Ankle Care, we are passionate about treating our patients with care and compassion. Whatever your needs are, from Achilles tendon treatment to foot surgery, the podiatrists at Allcare have the experience and the knowledge to best care for your feet and ankles. If you have any questions or need to schedule a consultation, please give us a call today!

How to Give Yourself a Foot Massage

Before you actually start massaging your foot, you’ll want to get into a comfortable position. Sit either on a couch or lay on a bed with one foot resting just above the opposite knee so you can hold onto the foot with both hands.

To Start

The first thing you’ll want to do is warm up the tissue of the foot with your two thumbs. Work from the heel bone to the base of the toes and gently spread the tissue, pushing your thumbs away from one another. In general, you’ll want to start any movements at the heel and work your way up toward the toes.

After this first technique, you’ll want to compress the tissue together by lifting the skin, or pushing your thumbs together. Start with the inside of your foot, from the heel to the toes, and then work the middle of your foot, and finish with the outside of your foot.

Toes

With your thumbs, give the toes a good stretch by spreading them apart, squeezing and extending them, and moving each toe individually to the left and right. With one hand, squeeze all of your toes together and then gently add some pressure to fold the toes toward the base of the foot and then push them back. Repeat these motions until the toes feel warmed up and the muscles and joints are loose.

Deep Tissue

There are three different layers of muscles in your foot, so don’t be afraid to put some deep pressure on your feet, especially in areas that are really sore. With either your fingers or your knuckles, knead your foot, starting at the heel, and moving up toward your toes. Focus on the sole of the foot for a few minutes to really loosen up that area.

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Trigger Points

If there are especially sore areas, apply firm pressure to that area for 8 to 12 seconds, or until you feel that the pain is reduced. If the pain is staying at the same level, you can move on to another pain point and apply the same amount of pressure. Then go back to the first area after a few minutes.

Medium Aspect of the Heel

One important area of the foot you can target is the medial aspect of the heel bone, or the “middle” “face.” This area of the foot is near your inner heel and can cause tightness and inflammation for people with plantar fasciitis. Give this area some extra attention if you feel tightness in this area.

Adductor Hallucis

If you have arthritis in the big toe, you can work this area, which is at the base of your toes. Work the area below your big toe and move toward your little toe with a cross-fiber friction stroke. This movement is especially helpful for athletes who want additional flexibility in their toes.

To Finish

There’s nothing better than ending a foot massage than with some soothing lotion. Lather up your hands and spread the lotion across your feet, while still applying gentle pressure to the foot.

If your feet are regularly in pain, it may be time to visit with a podiatrist at Allcare Foot & Ankle Care. We have offices located in both Dallas and Arlington and we look forward to helping you live a healthier and happier life. Your feet are the foundation for the rest of your body, so whether you recently had an injury, or simply need a corn removed, you can trust in the podiatrists at Allcare.