The Health Benefits of Foot Massage & Reflexology
A foot massage done right can benefit just about anyone at the end of a long day. Whether you do it to yourself, have someone help you or use a foot massager, here is a list of positive effects associated with a proper foot massage:
Foot massage benefits in more detail
Combats Depression
Studies show that the level of two hormones in our bodies have a significant effect on our mood: endorphin and cortisol.
Endorphins are one of the four hormones in the body responsible for happiness. Eating chocolates makes us happy because of the stimulatory effects associated with endorphin release.
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Research on the levels of endorphins released in the body before, during, and after a reflexology session showed levels of these happy hormones were significantly higher during the reception of a foot massage compared to the other states.
The direct antagonist to endorphins is another hormone called cortisol. An increase in cortisol levels correlates with an increased stress level. Stress is detrimental both to our mood and our general well-being.
A proper foot massage can reduce the levels of cortisol in the body by a high percentage and can combat the onset of depression.
Helps Alleviate Pain
A 2004 study has found that postoperative patients reported fewer symptoms of pain after a hand and foot massage than those who were only treated with medication. (1) Another study found an association between pain reduction, support for lowering blood and heart rates and support for pain management in patients with chronic conditions such as diabetes, heart disease and cancer.
Reflexology is the name of a special kind of foot and hand massage. (2) By applying pressure to certain points on our feet, a trained therapist can affect many areas of the body. Although reflexology should not be used as the sole treatment for any disease, it can be a useful tool in treating a variety of conditions, including arthritis, migraines, post-traumatic stress, neck and shoulder pain, back pain or join pains.
A foot massage can lower the intensity of both the physical and psychological pain. The process is entirely interactive, and our mental states stand to gain just as much as the physical body. The success of foot massages in alleviating pain for post-operative patients was so significant that opioids' use was reduced. Therefore, combining the social elements of a foot massage and the physical benefits is an excellent way of managing pain in any affected person.
Lowers and Maintains Blood Pressure
Today, high blood pressure or hypertension is a leading risk factor for several cardiovascular problems. This puts us at a greater risk of experiencing fatal medical conditions, such as a heart attack. High blood pressure results from a combination of reasons, including mental and physical stress.
A proper foot massage preps the body for a long-term relaxation. This is a great way of combating both physical and psychological stress. The decrease in cortisol levels and an increase in endorphins also aids the decline or elimination of stress. (3) These directly reduce and maintain body blood pressure to an optimum range.
Besides, physically massaging the muscles on the feet helps in the proper circulation of blood throughout the body. A combination of reduced stress and better blood flow in the body leads to the stabilization of blood pressure and protects us from cardiovascular events.
Maintains a Healthy Heart Rate
Apart from blood pressure the heart rate is another lead indicator of how well the heart is functioning. An increased heart rate is usually a compensation mechanism for higher level of stress and more energy being expended by the body.
Physical and emotional stress also utilize additional sources of energy in the body. A foot massage protects the body from the adverse effects of stress and further improves our health.
The action of removing extreme stress from the heart prevents its enlargement and saves lives. Therefore, the benefits of a proper foot massage to the body's heart rate are unquestionable and help attain and maintain equilibrium in the circulation system's optimal functions.
For maximum benefits, we need to incorporate several sessions in our weekly activities to remain healthy and keep diseases at bay.
Benefits the Skin on Our Feet
Many people go about their lives with total disregard for the health of their skin. This is increasingly true for the skin on our feet, even though it plays a significant role as the first line of defense against microbial attacks.
A proper massage will increase the amount of blood circulating in your feet and improve the nourishment and replacement of skin tissue. This ensures healthy skin and continuous protection.
The massage can also significantly benefit anyone of us suffering from swellings, inflammations, or injuries around the areas of the feet. This is the result of improved circulation of blood to combat infection and proper drainage of the lymphatic system.
How to Give a Foot Massage?
Now that you know the benefits of a proper foot massage, it is time to learn how to give a foot massage. (4) The important steps include:
Oil the Hands
It is imperative that we oil our hands using warm oil before proceeding with any form of a massage. The massage oil tends to be cold when applied directly from the bottle.
Therefore, rubbing our hands together before the application will save both parties a lot of discomfort.
Warm the Feet
The foot massage is a lot better when we use warm hands on warmed up feet. That is why the second step in the massage procedure involves the warming up of the feet. To do this, we need to rub the top and bottom regions of the feet.
We start by gently rubbing the top of the foot with one hand while the other hand handles the bottom up to the ankle. This movement is important since it helps to spread the massage oil evenly around the feet. We then rub the side of the foot and repeat the procedure on the other foot.
Massage the Top of the Foot
To massage the top of the foot, we proceed to rub using our thumbs in an alternating arc movement up and down the foot. This is done while keeping the process smooth and soft. We then run our fingers between the bones of the feet. This stroke should start at the gaps between the toes of the feet.
Lastly, we repeat the same procedure following the spaces between the bones while making circular thumb motions. A proper way to reinforce the thumb and ensure efficacy is resting the freehand on top of the massaging hand.
Massage the Bottom of the Foot
Next on the process is the bottom foot massage. To do this, we need to press our palms gently at the back of the heel. Proceed to sweep under the foot while pressing gently. We then mentally designate five sections under the foot and gently but firmly press in a sweeping circle.
Using the same five points as our guide, we work our thumbs through them. Next is to sweep the thumbs horizontally across the feet. Lastly, we fold the fingers into a fist and use the tip of the fist in place of the thumb to repeat the above procedure.
Toe Massage
We need to perform what is called a coin movement to massage the toes. We carefully hold the base of the foot with one hand and then circularly rub each toe. To finish on each toe, we firmly hold the toe between the thumb and the forefinger and jerk it away from the foot. We pull away until the furthest reach and repeat on all the toes.
The Finish
To complete a foot massage, additional procedures may be advisable. We can decide to rub the heel of the foot for maximum relaxation. We firmly hold the pad of the heel and rub alternately with the thumb.
We can also go the extra mile and rub the heel with our knuckles or palm. Alternatively, we can draw our attention to the fleshy portion of the foot and carefully massage with the palm, knuckles, or thumb. This is the region where people express maximum tension.
Related Questions
How often should I get a foot massage?
If you are doing a foot massage at home, or using a foot massager machine, you can do it as often as several times a week. If you are seeing a reflexology therapist, the frequency is usually once a week during the first month or so and reduced to once every two weeks in the maintenance period.
Why do foot massages make you sleepy?
This is a side effect of one of the earlier mentioned benefits of foot massage. As it improves blood circulation and reduces stress levels, it promotes a better sleep at the same time.
How long should a foot massage last?
If you are doing the foot massage for yourself, a 10-minute rub can already be beneficial. If you are using a foot massager, you can set the session length between 15 to 30 minutes for a more thorough massage. If you are visiting a reflexology specialist, the session will last between 30 min and 1 hour, depending on the problem you are trying to improve.
Can a foot massage cause a blood clot?
Regular foot massage sessions can help preventing a blood clot by improving circulation. If, however, you are suffering from deep vein thrombosis (5), massages on the feet and calves are not recommended as you are running the risk of releasing an existing blood clot into the blood steam, risking a potentially serious situation.
