How to Perform a Foot Massage

The best way to show you care for a friend or loved one is by offering a foot massage when they experience pain. Here are some foot massage techniques that everyone will enjoy.

Ensure the person receiving the massage is in the correct position. Instruct them to lie on their back with their face up, then remove their shoes and socks. During the massage, they can turn onto their stomach to allow for other foot and ankle techniques.

Place a towel under the feet. This prevents any massage cream or oil from staining the bed.

Soak the feet. Immerse the feet in warm or hot water for about 10 minutes.

• Add essential oils or bubble gel to the water if desired.
• Gently rub the feet after soaking to remove dirt and help your loved one relax.
• Use a towel to dry the feet when finished.

Select massage cream, oil, or lotion. Creams are generally thicker than lotions and more effective for foot massages. Oils help soften rough patches on the feet.

• You can purchase foot-specific massage creams and oils at beauty stores.
• Make your own mixture of cream and oil for foot massages. Choose scents you like; some popular combinations are lemon with eucalyptus, lavender, or almond and vanilla.

Warm the oil or cream. This will make the massage feel more comfortable for the person receiving it.

Use both hands to hold the soles of your feet. Start massaging from the top and slowly move down to the soles of your feet. Gradually increase pressure as you move downward. Then, reverse the motion, massaging upward while decreasing the pressure.

Massage the heels of your feet. Use your thumbs to gently massage in small circular motions with moderate to strong pressure. Massage evenly across the entire heel. Repeat the same process on the top of your feet.

Massage up and down on the heels. This involves using your thumb to massage in an up-and-down motion on the heel. As your thumb moves upward, your other thumb moves downward.

Massage around the ankle bone. Use both hands to massage in small circular motions around both sides of the ankle bones. Gently glide your fingers across the bony areas.

Use your fists to massage the soles of your feet. Make a fist and use your knuckles to press into the sole of your foot. Move your fists back and forth to apply gentle pressure to your feet.

Massage each toe. Take time to massage each individual toe.

• Gently pull each toe. This movement may cause the joints to pop, but if the person feels comfortable, continue with the other toes.
• Slide your index finger between the toes. Move your finger back and forth between the spaces, massaging the underside of each toe with both your index and thumb if desired.
• Gently insert all five fingers between the toes at once to apply a bit of massage oil or cream.

Pull the foot. To perform this, use both hands to hold the foot and pull firmly and decisively to one side about 10 times before switching to the other side. Think of this as the action of milking a cow.

Use the Indian-style rubbing method. Hold both sides of the foot with your thumbs placed in the center of the arch. Move your hands back and forth as if you were wringing out a wet towel. Move the foot as you perform this technique.

Try punching the Achilles tendon and the underside of the foot. Punching is a form of massage where you lift and squeeze to stimulate the muscles.

• Start from behind the heel and ankle, around the Achilles tendon, using one hand to gently squeeze and pull the foot. Start lightly but gradually increase the pressure and speed.
• Push the muscles from the Achilles tendon and work your way toward the toes. This will help lift the muscles in the foot and relieve discomfort.
• Slowly move up to the lower calf with this technique. The muscles here are connected to those in the feet, and massaging this area will create a soothing sensation in the foot.

Massage the calf muscles. The calf muscles begin near the Achilles tendon, extend to the knee, and are connected to the movement of the foot muscles.

• Help the person stretch their leg out and use your arm to press down on the foot. Gently move your arm to press your elbow into the leg.
• While the person is lying face down, use one hand to hold the heel and lift the leg up along your arm. Push the leg towards the knee, starting with light pressure and gradually increasing the force.

Rotate the ankle. Keep the foot pointing upward and use one hand to rotate the ankle. Move the foot in a circular motion about 10 times in one direction, then repeat 10 times in the opposite direction. You may hear a cracking sound in the joint, but as long as it doesn't cause discomfort, continue.

Use an electric foot massager. Follow the manufacturer's instructions (refer to the user manual) and add some Epsom salt along with massage oil to the base of the device. Let the massager run for about 20 minutes. The person will likely feel rejuvenated; afterward, finish the session by washing the feet clean.

• If your hands start to feel tired during the massage, take a moment to shake them out to relieve the pressure, then continue.
• Massage slowly and gently to create a relaxing sensation, or use deeper, faster strokes to stimulate circulation.
• Allow enough time for the massage, don't rush through it.
• Speak softly and calmly while massaging. Avoid speaking too quickly or in a tense tone. The goal is for your words to make the person feel more at ease.
• Apply an even amount of pressure on both legs as the body requires balance.
• When wiping the feet, use a warm towel to enhance the feeling of comfort.
• To increase the massage's effectiveness, play some soft music in the background.
• The person receiving the massage should relax and forget about any worries.
• Play calming music to help the person feel at ease.
• Dim the lights to provide a relaxing ambiance.
• Speak gently to the person, showing respect throughout the session.
• Avoid spending too much time on any one method. Overdoing it may make the person feel uncomfortable.

• Avoid using excessive oil or cream as it will make your hands slippery and reduce the effectiveness of the massage.
• Be cautious not to apply too much pressure, as this could cause discomfort. Use just enough pressure to avoid tickling the soles of the feet, as this might disturb the person’s mood.
• Make sure the person's knee remains straight during the massage, as bending the knee can cause stiffness and hinder circulation. Place a pillow or rolled towel under the knee of the leg you're massaging to help the person feel comfortable with a slight bend in the leg.
• If the person’s feet are sore or sensitive, it’s best to seek advice or care from a medical professional.
• When massaging a pregnant woman or someone with high blood pressure or diabetes, avoid using heavy pressure on the legs, as it can cause pain or worsen the condition.

• Towel
• Cream and/or oil
• Warm water in a basin or tub