Self-Massage for the Feet

If your feet are tired and achy, try giving yourself a regular foot massage. Sit in a chair with your foot resting over the other knee, or sit on the floor in a figure four position.

1. Grasp your foot and exercise the ankle joint by moving the foot from front to back, side to side and around in a circle.

2. Interlace your fingers between each toe and gently pull to provide some traction. Rotate the toes by making small circles in both directions.

3. Brace your foot with one hand. Press along the sole of the foot from toes to heel with your thumb. Concentrate on the tender or tight areas. Hold for several seconds.

4. Squeeze each toe.

5. Finish by squeezing and releasing your whole foot several times from the heel to toes.

Repeat on the other foot.

As an alternative to using your hand and fingers, try using a tennis, golf or other small ball. Swipe each foot over the ball for a minute or two. Press and hold at tender or tight areas.

If you are fortunate enough to have a partner or friend available, why not exchange foot massages. Provide additional relaxation by using a lotion, cream or oil with a few drops of your favorite essential oil. I like lavender, tea tree or peppermint for the feet.