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Foot Massage
Manual massage may be the oldest hands-on remedy for the feet. While professional massage therapists are now very popular, you can also treat your own feet daily at home, either by yourself or trading massages with others. This foot therapy can improve blood and lymph circulation, reduce muscle tension, improve range of motion in foot joints, and stimulate the communication between the feet and brain to improve foot-sense. Even a five-minute massage for each foot can work wonders. It works best when the foot is completely relaxed, the reason it’s best when someone else is doing the work.
The best way to massage the feet is to keep it simple. Start with the feet relaxed, clean, and dry. Place a small amount of organic coconut oil on your hands. The oil is not a necessity but makes the massage easier, and it’s good for the skin of the feet (and hands). Begin by slowly and gently rubbing the feet with both hands, all over the foot, ankle, and lower leg. Gently move the foot and toes in all directions, but don’t over-stretch anything. Next, use your fingers to massage the muscles, using easy finger pressure in areas of tightness. Some areas will be tender, and these locations can be massaged more; the foot will feel tender but good if you’re applying the right pressure. Continue to work your way up into the leg, where many of the foot muscles originate. This procedure need not be done with hard pressure, and it should not be painful.
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As you massage the foot muscles you will often notice small tender areas. These may be tight muscles and may include trigger points—tight, irritated areas in the muscle common in the foot. Trigger points can develop in the muscles from various insults to the body, such as a muscle injury, a sprain, excess activity, and even the stress of bad shoes. When massaging these areas, be firm but avoid causing pain.
The pain of a trigger point is typically felt, or referred to a different area of the body. For example, a trigger point in the calf may cause pain in the heel, while the trigger point itself may not be painful until massaged. A trigger point usually has exquisite tenderness and can be quite uncomfortable. Slow sustained hand or finger pressure and rubbing can help eliminate the trigger point.
