After a long, exhausting day, a foot massage can offer much-needed respite if your feet are sore. But it’s not just about feeling good; studies suggest that it has many health advantages as well. Read on to discover the many benefits of giving yourself a foot massage as well as the best way to provide one.
Foot Massage Benefits
A foot massage benefits you in several ways, including:
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Increases Blood Flow
Because most people lead a sedentary lifestyle these days, the muscles in the feet don’t get enough exercise. Uncomfortable shoes also make it harder to circulate blood. A 10–20 minute foot massage before bed can greatly improve circulation in the legs and feet. This is because the massage promotes blood flow in the feet and is especially beneficial for those who have diabetes.
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Aids in the Treatment of Depression and Anxiety
Not only may foot massages provide instant relaxation, but they can also offer long-lasting benefits. Regular foot massages may lower anxiety levels by as much as 50%, according to studies.
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Lowers Blood Pressure
The prevalence of high blood pressure has increased due to various factors, including poor diet, stress, heredity, and environmental impacts. Much of the built-up stress can be released by applying acupressure to the sole of the foot. Studies show that receiving weekly 10-minute foot massages boosted happiness, decreased anxiety, and lowered blood pressure in those with high-stress jobs.
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Boosts Energy Levels
Some studies indicate that a foot massage can improve mood and lessen fatigue. Frequent foot massages can help fight fatigue and improve focus by improving circulation and nerve activity.
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Helps Heal Foot Injuries
A foot massage preserves the strength and flexibility of the foot and ankle while aiding in the healing process following foot injuries. Frequent foot massages can also help athletes and those doing high-intensity activities avoid common foot and ankle injuries.
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Reduces Oedema During Pregnancy
Fluid retention during pregnancy often causes edema, or swelling, in the ankles and feet. Oedema can be reduced with regular foot massages that combine firm and soft pressure along with proper hydration and rest.
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Promotes Immune Function
Frequent foot massages can help strengthen the immune system by boosting white blood cell activity, which fights against infections and illnesses. A foot massage also lowers cortisol levels, which are linked to a number of health problems.
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Supports Foot Health
Frequent massages provide an opportunity to identify and treat any foot issues, such as dry skin, cracked heels, ingrown toenails, corns (hardened, thicker skin, produced by friction and pressure), and ulcers, before they worsen.
Fact: In traditional Chinese medicine, foot massage is viewed as a holistic therapy that not only benefits the feet but also stimulates various points on the feet believed to correspond to different organs and systems in the body. This practice aligns with the concept of reflexology, which suggests that applying pressure to specific areas of the feet can promote overall health and well-being.
How to Perform a Foot Massage Yourself?
Professional massages can be expensive. Fortunately, you can achieve similar benefits at home, completely free, by practising self-massage. Here’s how to perform a foot massage yourself:
- Sit comfortably in a chair or on a bed and place one foot on the opposite thigh. Optionally, apply a small amount of lotion or oil, such as argan or coconut, to help your fingers glide smoothly over your skin.
- Hold the front of your ankle with one hand. Then, using the thumb and forefinger of your other hand, pinch the back of your ankle and gently pull down towards your heel. This action helps relax the Achilles tendon, which tends to tighten due to exercise, prolonged standing, or wearing high heels.
- Use your thumb to make small circular motions from the base of your heel up to the area beneath each toe. You can also knead the sole of your foot by pressing your knuckles into it. Alternatively, hold the foot with both hands before pressing your thumbs into the sole, working from your heel towards the toes.
- Conclude by gently rotating each toe. Once you’ve completed these steps, switch to the other foot.
Pro Tip: Roll a tennis ball or a frozen water bottle beneath your foot before beginning a foot massage to increase the efficacy of the treatment. This can improve blood circulation and assist in loosening tense muscles, increasing the benefits of the massage.
Conclusion
A foot massage is an easy at-home treatment for aching or stiff feet. It can also help with winding down and relaxing, which enhances general wellbeing. Depending on your needs and tastes, you can decide to give the massage yourself or to enlist the help of a professional. As an alternative, you might spend money on a foot massage machine so you can easily take care of yourself at home.
