Foot massage can be either therapeutic, with the foot reflexology that gives access, energetically speaking, to all the organs of the body, or a relaxing moment with a massage that can be practiced by everyone.
Let’s see how to do a foot massage.
1. Make the massaged person feel comfortable
It is essential that the person you are going to massage is as comfortable and relaxed as possible. Make sure she is not cold (cover if necessary) and comfortable.
The person will be on the back so don’t hesitate to offer him/her a cushion to support his/her head and, if necessary, to keep the knees slightly bent without effort (a rolled-up bath towel under the knees will do the trick).
2. Prepare a massage oil
To ensure that the recipient benefits fully from the benefits of a foot massage and that his relaxation and well-being are complete, the ideal is to use a massage oil. Do not hesitate to add a drop of essential oil:
- a mixture of the following HEs: Rosemary, Neroli, Vetiver and Peppermint;
- 10 ml of Lavender EO alone or 5 ml of Rose Wood, Chamomile, Marjoram or Orange
- EO to choose from in order to promote relaxation.
You can also purchase massage oils that already contain essential oils suitable for different
- protective (some have an effect on immunity);
3. Articulate the ankle
Foot massage will start with the left foot. Start by approaching the foot by relaxing the ankle joint.
To do so:
- Grasp the lower part of the tibia (above the ankle) with one hand.
- On the other hand, grab your foot.
- While holding the leg, rotate the foot by moving it inwards, outwards, upwards, and downwards to its maximum amplitude, bending and extending.
4. Massage the sole of the foot
Go back and forth on the sole of the foot from the toes to the heel with only light pressure.
Hold the foot with one hand and do this movement with the other (you can use both hands if you have a good dynamic and this grip is better for you).
Repeat these movements several times.
Note: Be careful, the sole of the foot is particularly sensitive and some people may have pain even with gentle pressure or feel tickled. You will have to adapt the pressure of your massage to the person being massaged.
5 Bend and expand your toes
Always concentrating on your left foot, wrap your toes in one hand while supporting the other’s foot.
Gently bend your toes forward (as if you were making a point) and gently bend your toes to the maximum possible amplitude.
Then take the toes backwards (by straightening them towards the head of the body) and go as far as possible.
For this manipulation, it is not necessary to force, but to go far enough to relax the tendons of the flexor and extensor muscles of the toes.
Some people will spontaneously tend to follow the movement or block their feet. In this case, do everything you can to help them relax and stay supple. This is sometimes difficult at first.
On the other hand, if massages are repeated, confidence and relaxation will gradually build up as you gain in dexterity!
6. Relax your toes
- To relax your toes as much as possible and prepare for the next step, grasp the small left toe by its tip and pull it out to relax.
- In less sensitive people, you can even shake the foot slightly by holding it by the toe.
- Then rotate the toe to the left and right so that the nail turns to the 4th toe and then outwards.
- Repeat the operation on all toes.
Note: the joints may crack slightly, this is perfectly normal and does not pose a problem.
7. Do a specific toe massage
Once you’ve relaxed overall, take an individual interest in each of the toes of your left foot.
Hold the heel in your left hand and massage the small toe with your right hand.
To do so :
- Place the thumb pulp on the plantar side of the toe and the pulp, or second phalanx, of the index finger on the dorsal side.
- Pull your fingers up from the base of the toe to its tip, without forgetting the nail area.
- Repeat this movement several times.
- Move your fingers laterally so that you can grasp the little toe with one finger in the area between the 4th and 5th toe and with the other outside the foot (it is also possible to grasp the toe between index and middle finger folded).
- Repeat the ascending movement by slightly accentuating the pressure on the tings points located at the base of the nails (these are the angles of the nail base).
- Repeat this movement several times.
Repeat these same manipulations on all toes one by one ending with the big toe (hallux).
8. Do a deep foot sole massage
- Grasp the foot with two hands (one hand inside one hand outside) by placing the thumbs on the sole of the foot.
- Press your thumbs from the heel to the toes with a strong pressure from the side of your thumbs.
- Repeat this movement several times, seeking to relax the tissues.
- Then, with the thumb of one hand, supporting the other’s foot, massage the inner part of the heel to the small toe with the thumb of one hand, using the other foot, making a very strong massage from the inner part of the heel to the small toe (in shiatsu, this technique is called “dragon lift”). Repeat the gesture several times.
- Finish the massage of this area by exerting a marked support, thumb on thumb, in the center of the foot (point 1 of the kidney meridian in traditional Chinese medicine). You can make very small circles on the area.
Note: for each of these massages and supports, you must adapt your pressure to the sensitivity of the skin.
9. End Left Foot Massage
Finish the massage of the left foot by gently sliding your hand towards the toes.
Then repeat all the steps on your right foot.
Note: you can perform this massage on yourself by repeating steps 2 to 8!