Medically reviewed by Debra climbed Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — written by Lana citizen on November 23, 2018

At the finish of a lengthy day, many people enjoy providing or receiving a foot massage. Foot massage can help relaxation and also may relieve muscle aches.

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There are countless ways to massage feet the are basic to try at home. This post gives step-by-step instructions because that 12 foot massage techniques.

Read ~ above to discover out exactly how to massage feet.


Here space 12 foot massage approaches that a person have the right to use on us or an additional person:

1. Warmup twists


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Warmup twists are one way to start a foot massage. To usage this technique:

place the palms top top either next of the footgently pull the best side of the foot forward while pushing the left next backpush the left next of the foot ago while pulling the right side forwardrepeat this twisting motion, functioning the hand from the ankle to the toes

The tenderness twisting motion helps heat up the foot in ready for more massage.

2. Arch rubs


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People can use arch rubs come massage the underside of the foot. To usage this technique:

hold the peak of the foot in one handwith the finger of the other hand, rub the length of the archdo this repeatedly, native the heel to the round of the foot

3. Toe bends


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Toe bends may encourage flexibility in the foot. To usage this foot massage technique:

hold the heel with one handbend all the toes top top one foot back and forth at the exact same time v the other handrepeat this movement, gently boosting pressure and also flexing the toes to your full selection of motion

4. Foot spread


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Food dispersing may aid the foot increase to its herbal width. To use this foot massage technique:

hold every side that the footpull each side of the foot outwardrepeat this motion, allowing the foot to spread

5. Heel squeeze


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Heel squeezes may aid relieve tension at the earlier of the foot. To usage this technique:

hold the height of the foot in one handhold the back of the heel in the otherrepeatedly squeeze and also release the ago of the heel

6. Knuckle or fist work


Knuckle or fist occupational is a way to massage the bottom the the foot. To usage this technique:

hold the earlier of the foot with one handhold a knuckle or full fist ~ above the various other hand against the bottom the the footuse the knuckle or fist to knead the bottom of the foot, making use of moderate pressurerepeat this motion, working down the ball of the foot to the heel

7. Ignorance work


Thumb work is an additional foot massage an approach that a person can practice top top the bottom of the foot. To usage this technique:

hold the foot with one hand on either sideplace the fingers on the optimal of the footplace the thumbs under every foot, on the toes padsuse the thumbs to stroke down each toe, making use of moderate pressuremove come the sphere of the foot, repeating the downward stroke movement with the thumbsrepeat this motion in the arch that the feet and the heelcontinue because that as long as the is enjoyable

8. Pressure points


Pressing clues on the instep is another relaxing foot massage technique. To usage this technique:

use one hand to support the top of the footuse the thumb of the other hand come press and release the optimal of the instepgradually relocate down the instep, repeating this pressing motioncontinue pressing and releasing, under to the earlier of the heel

9. Achilles massage


Achilles massage may aid relieve press on the Achilles tendon. To usage this foot massage technique:

grasp the Achilles tendon with the various other hand, in between the thumb and also index fingeruse a stroking movement down towards the heelrepeat this several times

10. Top and side circles


Top and also side circling is a straightforward foot massage technique. To usage it:

using both hands, assistance the foot indigenous belowextend the fingers and also use lock to do circles about the ankle on either sideusing a constant circular movement, move the fingers around the side of the footkeep circling the fingers, continuing up come the toespay attention to the an are between each tendon

11. Toe massage


Toe massage may help relieve tension and cramps in the toes. To use this foot massage technique:

hold the basic of the foot through one handwith the finger of the other hand, tug, twist, and pull each toe gentlymove indigenous the outer to the within toesrepeat number of timesmassage in between each toe

12. Finishing strokes


People deserve to use finishing strokes in ~ the finish of a foot massage. To use this technique:

place the palms on either side of the footgently traction the appropriate side that the foot forward while advertise the left next backthen press the left side of the foot ago while advertise the appropriate side forwardrepeat this twisting motion, functioning the hand from the ankle come the toeslighten the press each time, gradually lifting the hand from the foot completely

There is cultivation scientific evidence for the wellness benefits of massage.

A 2010 study discovered that when combined into acute care, massage treatment may assist a person:

experience much less painrelaxmanage emotionssleep

Research from 2018 found that the use of hand and also foot massage in clinical settings have the right to reduce anxiety and also improve an important signs for patients.

Also, a 2016 review suggested that healthcare professionals recommend massage therapy over no therapy as a pain monitoring option.


Reflexology is an different therapy that requires putting pressure on particular parts that the foot. That is no the same as a continual foot massage.

Advocates of reflexology think that putting press on the foot can heal unrelated difficulties elsewhere in the body.

There is anecdotal evidence that reflexology deserve to be soothing, however researchers keep in mind that countless systematic reviews have found little strong proof to assistance its effectiveness.

Even if scientific evidence does not support reflexology, the practice have the right to be relaxing, as it is a type of foot massage.


There is no one way to carry out a foot massage. Different world prefer different techniques. A person may want to test plenty of techniques and also learn what feels great for them or someone else.

Before acquiring started:

soak the feet in warm water, through or without a couple of drops of diluted vital oilpat the feet dry v a towelrest the feet top top the towelspread massage oil over the foot, up to the ankle

Here are some basic foot massage advice to use as a guide:

Pay fist to parts that feeling sore: work on sore locations for longer, with as much or as small pressure as feels comfortable.Pay attention to components that feel good: If that is enjoyable, a person deserve to continue.Avoid using pressure that is too light, as this might tickle.Focus on one foot in ~ a time.

Before beginning a foot massage, examine the feet for:

cutsbandagesathlete’s foot

Other preexisting foot conditions, such together diabetic neuropathy, might also influence whether or not a person should have actually a foot massage. Details conditions might make components of the foot sensitive to pressure.

Pregnant women and those at threat for blood clots should seek medical advice prior to having a massage that the reduced legs.


Foot massage is an available home treatment for it s too dirty or aching feet. The practice may also aid a human relax and unwind, sustaining their all at once sense that well-being.

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The 12 approaches in this short article are a simple introduction come foot massage. World can seek additional instruction from experts or check out a massage therapist.


Medically reviewed by Debra climbed Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — composed by Lana burgess on November 23, 2018