A foot massage can provide much-needed relief after a long day on your feet. According to research, foot massage provides additional medical benefits.Through the use of mechanical force on tissues, massage therapy is being used more and more as a treatment to encourage the movement of structures like muscles and subcutaneous tissues. Massages induce a flow of blood and lymph; they also relieve swelling, while making the skin, muscles, and tendons more mobile. This is why massage therapy provides such positive effects: it reduces pain, stress, and anxiety and helps people relax by inducing muscle relaxation. So in other words, it can help people sleep better and speed up their recovery. Additionally, massage treatment may improve mobility, enabling patients to carry out everyday tasks and facilitating rehabilitation.
As a complementary intervention for patients who have undergone thoracic surgery or cardiac surgery, massage therapy has been shown to relax them and improve their quality of life. Patients also showed improved clinical outcomes, reduced pain, anxiety, stress, and depression.
Foot massage is a type of complementary helpful intervention for patients with Anterior cervical discectomy and fusion (ACDF) because it prevents the massage from having any adverse effects on the spine. However, limited studies have shown the impact of foot massage in reducing stress and discomfort in ACDF patients.
To begin with Foot massage : For 5 to 10 mins, soak your feet in warm water. Adding mineral salt to the water will alleviate pain and muscle release. You can also add essential oil. Both these options will warm and clean the feet and offer aromatherapy as an added benefit for relaxation. Then dry your feet.
GUIDELINES FOR A FOOT MASSAGE
- Sit in a comfortable position. Place your left foot on the right thigh, then reverse it for the other. If someone else is doing a foot massage lay back on a couch or bed so that your legs and feet have support.
- Apply cream or oil on the entire foot and ankle
- Massage sore parts a little longer.
- Don’t apply pressure that makes the thumb painful.
- Avoid using too much light pressure.
- Focus on one foot at a time.
- When moving from the toes to the ankle, apply more pressure, while moving from ankles to toe, apply less pressure.
- Wipe off extra oil and put on socks.
HOW TO DO A FOOT MASSAGE ON YOURSELF?
- Sit in a comfortable position. The left foot should be placed on the right thigh.
- Start from your heel towards the base of your toes. Then focus on the middle of the foot and later finish with the outside.
- To increase energy and circulation, gently push both sides of your heel just below the ankle using the palms of your hands or the tips of your fingers. Then, rub your ankle in a circular motion. Additionally, you can knead your foot’s sole by putting pressure on it with your knuckles.
- Finally, massage and squeeze your calf muscle to release tension.
- Repeat the steps for the second foot.
Reduce pressure if it hurts. If you have severe pain, stop immediately.
WHAT ARE THE VARIOUS TECHNIQUES OF FOOT MASSAGE?
Warm-up twists –
- Hold the foot from both hands on either side.
- Gently press the left side of the foot back while pulling the right side forward.
- Pulling the right side forward while pushing the left side of the foot back.
- Repeat this procedure from ankle to toe.
Arch rubs massage – Arch rubs is used to massage the underside of the foot.
- With one hand hold the top of the foot.
- Using the other hand’s fingers rub the arch length.
- Repeat the procedure, from heel to ball of the foot.
Foot spread massage –
The foot may expand to its natural size with the help of food spreading.
- Hold each side of the foot with both hands.
- Pull the foot’s sides outward.
- Repeat the procedure.
Toe bends –
Toe bends may improve foot flexibility.
- Grasp the heel with one hand.
- Bend the toes of the foot back and froth from another hand.
- Repeat the procedure by gently increasing the pressure.
Heel squeeze massage –
The back of the foot may feel less tense after a heel squeeze massage.
- With one hand hold the top of the foot.
- With another hand, grasp the back of the heel.
- Press and release the heel’s back repeatedly.
Thumb work massage –
- Hold the foot from both hands on either side.
- Put your fingers on the top of the foot.
- Under each foot, place the thumbs on the toe pads of the toes.
- Stroke each toe down the thumbs, applying mild pressure.
- Repeat the downward stroke motion toward the ball of the foot.
- Repeat this movement in the heel and arch of the foot.
Pressure points massage –
- Another relaxing foot massage technique involves pressing certain spots on the instep.
- Place one hand at the top of the foot.
- Press and release the top of the instep with another hand’s thumb.
- Slowly move down the instep.
- Repeatedly press and release while going to heel.
Achilles massage –
- Achilles massage is helpful in relieving pressure on the Achilles tendon.
- Hold Achilles tendon between thumb and index finger.
- Stroke down towards your heel.
- Repeat the procedure.
Myofascial release therapy –
- focuses on muscles, bones, and organs.
- Sit in a comfortable position.
- Put a tennis or golf ball just under your foot on the ground.
- Until you find a pressure point, roll the ball with your foot.
- Just enough pressure must be applied to your foot for the tip to soften.
- For three to five minutes, hold.
WHAT ARE THE BENEFITS OF FOOT MASSAGE?
There are some pressure spots on the feet that can treat illnesses in distant parts of the body.
Better sleep : Foot massage relaxes the nerve and improves blood circulation. These in turn enhance sound sleep.
Blood circulation : Even 10 minutes of daily foot massage improves blood circulation. As a result, oxygen will be transported to the body’s cells, which is crucial to health.
Helps in Relaxation : Getting a foot massage before bed can lead to improved feelings of well-being.
Decreases depression : Depression symptoms can be alleviated by certain points on the feet.
Reduces pain and aches : Foot massage can be used to treat a variety of aches and pains, including migraines, neck discomfort, lower back pain, and headaches.
Reduces blood pressure : A regular foot massage can help control high blood pressure or hypertension.
Healthier feet : The muscles around your feet are stimulated by foot massage, which also helps to relieve stiffness and soreness in the ankles and heels.
Prevent foot injuries : A foot massage can make it easier to recover from an injury. Joint pain is often caused by muscle tightness and massages prevent this, loosening the muscles around your joints – reducing the soreness you’d experience in the days after.
RISKS AND CONSIDERATIONS OF FOOT MASSAGE
Before starting a massage, check your feet for cuts, bandages, and athlete’s foot. There are other preexisting foot conditions that may affect whether or not a person should have a foot massage, such as diabetic neuropathy.
Even a quick foot massage can make you feel better and reduce tension. Zenith assists with medical massages that alleviate pain and relaxes the nerve muscles. Contact us today at 972-210-0033.