Foot Self-massage: An Easy Routine
According to the principles of foot reflexology, foot massage is beneficial not only for relaxation but also for balancing the entire body. Unlike other inaccessible parts of the body, such as the back, it is possible to self-massage the feet. We offer you an easy method to discover self-foot massage.
1- Foot plant massage with a ball
To perform this self-foot massage, grab a small hard ball, such as a tennis ball for example. Sit on a chair and start by rolling the ball under your left foot for a minute, maintaining constant pressure.
Try to roll the ball under your entire arch, from heel to toes, without forgetting the edges of the foot on the inner side (by the big toe) and on the outer side (by the pinky toe).
Take a few seconds break and then do the same thing under your right foot for a minute.
2- Series of flexion-extensions
Then adopt a comfortable sitting position that allows you to grasp your left foot with your right hand. You can, for example, sit on the floor and place your left foot on your right knee.
Grasp all the toes of your left foot with your right hand and perform passive flexion-extension movements for 30 seconds. Move slowly, respecting the limits of your joint mobility. If any pain occurs, immediately stop the movement.
Note: Like all the foot self-massage techniques presented in this article, this toe mobilization should not be painful.
Take a few seconds break and then perform the same passive flexion-extension movements for 30 seconds on the toes of your right foot.
3- Massage of the top of the foot
The next step of this self-foot massage involves massaging the top of the foot using the thumb of the opposite hand.
Place your left foot on your right knee and use your right thumb to glide along the top of your left foot, from the ankle to the tip of each toe, maintaining a constant pressure.
Start this massage from the ankle to the big toe, then repeat this motion on the top of your foot in front of each toe. When you reach the end of the pinky toe, go back in the other direction and continue the same motion until you reach the tip of the big toe.
Take a break and then perform the same massage on the top of the foot on your right foot.
4- Foot plant massage
To complete this self-foot massage, massage your arch using the same technique (with the thumb of the opposite hand). Massage the sole of the left foot by sliding your right thumb from the heel to the tip of the toes, starting with the big toe and then the following toes.
When you reach the end of the little toe, go back in the other direction and continue the same movement until you reach the end of the big toe.
Take a break and then perform the same arch massage on your right foot.
5- Toe mobilization
After massaging the top and bottom of your feet, you will now take care of your toes.
Using the thumb and index finger of both hands, grasp the first two toes of your left foot and spread them apart. Spread the thumb from the index finger, then the index finger from the middle finger, and so on...
Take a break and then do the same with the toes of your right foot, as if you wanted to increase the space between your toes.
Continue this foot self-massage by grasping each toe and rotating it in one direction and then the other. Start by rotating the big toe of your left foot clockwise and then counterclockwise.
Gently rotate each toe of the left foot before moving on to the toes of the right foot.
6- Smoothing movements with a cream or oil.
To conclude this self-foot massage with a moment of relaxation and gentleness, all you have to do is apply a moisturizing treatment to your feet.
Heat a small amount of moisturizing cream or a teaspoon of massage oil in the palms of your hands, then apply the treatment to your entire feet with gentle stroking movements.
This foot massage can be done at any time of the day, but it is particularly pleasant to do it in the evening to relieve the feet from the fatigue of the day and to prepare for sleep... This sequence could even become your favorite evening routine!