Learn how to do foot massage at home. Therapeutic foot massage procedure - reflexology, massage for flat feet for children and adults

Massage is a type of therapeutic effect on the human body of a mechanical nature, dosed in strength and depth. This is one of the effective methods of treatment and prevention of various diseases and injuries without the use of medicines. Therapeutic massage should be performed by a specialist who owns the technique of its implementation and has certain knowledge about human anatomy and physiology. Self-massage, massage using special devices can be performed at home. It should be borne in mind that the technique of manipulation in different areas of the body has its own characteristics. Let us consider in more detail the massage of the lower extremities. Its use improves blood circulation and lymph flow, reduces swelling and pain, normalizes joint function, accelerates the regeneration of injured tissues, normalizes neuromuscular transmission, etc.

Indications for massage of the lower extremities

Before conducting a massage course, it is necessary to consult with your doctor about the advisability of using this type of therapeutic effect.

Soft tissue injuries.
Ligamentary injuries.
Paresis, paralysis.
Diseases of the neuromuscular apparatus.
Removal of fatigue, heaviness in the legs.

Contraindications

Fever.
Acute purulent inflammatory processes.
Pustular rash on the skin of the legs.
Fungal infection of the skin in the intended massage area.
or long-term non-healing wounds.
Inflammation of the lymphatic vessels.
Acute period after injury of the lower extremities or pelvic girdle, the presence of hematomas.

Features of the massage

The recommended position during the procedure is lying on your back or stomach.
Before exposure to individual parts of the limb, it is recommended to conduct a preliminary warming massage of the entire limb.
Massage is performed from the toes in the proximal direction to the popliteal and inguinal lymph nodes.
The lower leg and foot are massaged together.
When exposed to the thigh area, the pelvic muscles are massaged.
Care should be taken to perform any impact on the inner surface of the thigh (where the vessels and nerves are located) and in the popliteal region (danger of injury to the popliteal artery). This eliminates shock techniques and jerky vibration.
The duration of the massage of individual segments is from 3-5 to 15 minutes, the entire limb - from 5-10 to 20 minutes.

Massage technique

Massaging the foot begins with stroking (sliding without moving the skin) the fingers with the transition to its rear and the front surface of the lower leg, the same is done from the side of the sole in the direction from the fingers to the calcaneus. Then in the foot area is carried out:

kneading (consists in grabbing, lifting, squeezing, shifting tissues);
rubbing (displacement, stretching, movement of tissues in different directions; can be performed with a brush or the base of the palm, as well as with fingertips);
tapping (performed with a fist and fingertips);
patting (performed by the palmar surface of the hand);
passive movements in the joints.

After that, they move on to an ankle joint massage, which also includes stroking and rubbing. Massaging the lower leg is carried out along the front and back surfaces. It uses:

trituration;
stretching;
shifting (skin with underlying tissues is captured in a fold and shifted to the side);
sawing (the skin is captured with both hands, forming a skin roller, while sliding movements are performed in opposite directions);
hatching;
vibration.

Further, moving in the proximal direction, stroking is carried out in a circle, rubbing the area of the knee joint, as well as shifting the patella, performing movements in the joint without effort on the part of the patient. After massaging the knee joint, they move to the thigh. The impact is carried out on the anterior, lateral and posterior surfaces of the thigh. The following methods are applied:

stroking - planar (sliding with a brush over the surface of the skin, pressing it tightly), comb-shaped (performed with phalanges of bent fingers), clasping (the palm tightly clasps the massaged area, moving along the vessels from the periphery to the center);
rubbing - in a circle or in the longitudinal direction;
sawing;
hatching (short straight movements with fingertips);
kneading - stretching, felting, shifting;
vibration - tapping, shaking of individual muscle groups, shaking.

When massaging the gluteal region, movements are directed from the sacrum, coccyx, iliac crests to the inguinal lymph nodes, for this the techniques listed above are used. The last stage of foot massage is massaging (stroking, rubbing) the hip joint and performing passive movements in it.

Types of foot massagers

Special shoes (with a special sole filler).
Mechanical (made of various materials - wood, plastic, metal; they can have a different shape, for example, in the form of accounts, rollers, cylinders, a needle ball, etc.).
Electric (provide the ability to use different nozzles, change operating modes).
Massager-mat (imitates a natural uneven surface - pebbles, sand, grass).
(used for a stimulating effect on the biologically active points of the foot).

Conclusion

Massage of the lower extremities helps to relax and relieve fatigue at the end of the day, is an important component of the treatment of many diseases. However, regardless of what type of massage will be used, before starting it, you need to consult with a specialist who can take into account possible indications and contraindications for this procedure.

The specialist talks about foot massage and offers a technique for performing at home:

After an active day, our legs need relaxation. Massage is the best way to cope with this task, because thanks to it, blood circulation is restored, lymph outflow improves, muscles relax. By learning how to massage the legs, we will help a loved one to truly relax and renew strength.

Apply massage cream or cosmetic oil to your hands. Warm it a little in the palms so that the person does not experience discomfort due to the temperature contrast. Relax your legs with gentle strokes, make sure that the body does not tense up and is ready for the procedures. Start from the foot. Massage the upper part of it in a circular motion and gradually lower yourself to the sole. Here, pay special attention to the heel: the skin on it is quite rough, so the movements should be strong. With your thumbs, draw circles over the entire area of \u200b\u200bthe heels, and then make cross movements (fingers alternately slide up and down). Pat, pinch the area. Go to the hollow on the foot, massage it with the knuckles of the hand clenched into a fist, then make movements similar to squeezing a towel. With a closed fist, stimulate the balls of the foot. If you relax your partner enough, he will not become ticklish or unpleasant. Pay attention to each finger. Gently touch the skin from the nail to the base, massage all the joints. Pull your finger a little. If this causes crackling sounds and they do not cause discomfort to the person, you can continue. Walk along the hollows between the fingers, moving back and forth in each. Run your thumbs up and down the Achilles tendon, repeat 4-5 times. In the same way, stretch your ankle, then place your fingers on the protruding bones on both sides of the leg and massage the skin around them in a circle. With one hand, fix the leg just above the ankle, with the other, grab the foot and rotate it clockwise and in the opposite direction. Warm up the calf area by rubbing. Work with the knuckles the long muscles of the lower leg. Grab the soft tissue of the calf and work it from ankle to patella. Bend the leg at the knee and return it to its original position, repeat several times. Pull the muscles slightly by pressing on the foot of the bent leg. Massage the thigh in the same way as the lower leg. If the situation allows, you can stretch the gluteal muscles with active movements. You need to finish the massage smoothly, with a minimum of effort. Light strokes with the whole palm should be replaced by barely noticeable touches of the fingertips. In this case, the partner will feel complete relaxation and lightness. Finally, here are some general tips:

Use oil or cream sparingly, otherwise your hands will be too slippery for a quality massage.
When the brushes are tired, shake them up to five times. This will relieve tension and continue the procedure.
Be extremely careful when planning to massage the legs of a pregnant woman or a patient with diabetes, hypertension.
Massage both legs equally so that the sensations of the partner do not differ.
Make sure your partner is in a comfortable position. The ideal option is to lie on your back, it is permissible to sit comfortably in a chair. If the person is lying down, place a folded towel under the knees so that blood flows well to the feet and the muscles are not tense.

Complete relaxation, together with a massage, is provided by light music or a serene, quiet conversation. If the atmosphere is romantic, candles will not interfere. But the main guarantee of a quality foot massage is your desire to give pleasure and help to cope with fatigue.

A foot massage will help you relax after a hard day and rejuvenate.

How to do this procedure correctly will help you learn useful recommendations from experts.

With the correct execution of movements, you can quickly relieve tension and have a beneficial effect on muscles and organs, since they are directly related to points on the feet.

Having mastered the technique of massage movements, you can perform the procedure at any time.

Nuances of foot massage

Foot massage is indicated for many diseases. It is recommended to perform it for problems with blood circulation, diseases of the limbs, systematic headaches and disorders of the digestive system.

The beneficial effect of massage is associated with improved blood circulation of the skin and their nutrition. To get the maximum effect, you need to know: how to properly massage the foot and apply suitable techniques.

Massage should be performed in such a way that it does not cause pain. For the lower limbs, the following types of movements are used:

Point pressure with fingers.
Stroking with pressure.
Rubbing movements in the form of a spiral.
Touches with deep rubbing.
Slapping movements.
Calm strokes at the beginning or end of the procedure.

Advice! It is convenient to do massaging of the feet on a rug with rubber thorns, on which shoes are cleaned at the entrance to the dwelling. You can purchase a wooden roller with spikes or a Kuznetsov applicator.

Useful properties of massage

Foot massage differs from massage of the back and other parts of the body in that this procedure not only stimulates the muscles, but also has a positive effect on the entire body. The reason for this is the huge number of reflex points on the surface of the foot, which are responsible for various organs and systems of the body.

The benefits of this procedure are as follows:

Improves blood supply to the legs. Constantly freezing toes, even in warm weather, will tell you about poor blood flow.
Muscles are toned. The procedure is effective for flat feet and increased loads on the legs.
Massage allows you to relieve tension in the legs, which prevents the occurrence of nervous breakdowns.

Advice! All areas of the sole and foot are sensitive. With hypothermia of the legs, a runny nose or a cold may appear. Feet should be kept warm, but in warm weather it is useful to walk on sand, pebbles and dew.

Feeling constantly tired.
Frequent headaches.
Insomnia.
Appetite disturbance.
Problems with metabolism.

Such problems are not considered diseases, but they cause great inconvenience. If you perform a foot massage, it will affect the quality of blood flow, the activation of internal organs and the rise in mood.

Foot massage: how to do it right?

The procedure should be performed in a calm environment. This helps relieve muscle tension.

The main movements are made by the upper phalanx or thumb pad. The pressing force is determined individually. It depends on the health of the patient.

Performing massage yourself, you must follow the following rules:

The reflexogenic zone should be massaged slowly, with the study of each millimeter of the foot.
When you press on some points, there are especially painful sensations. This indicates problems with the body for which this site is responsible. It is necessary to influence the painful area especially carefully.
You need to click on the same point several times.
Massage is carried out no earlier than an hour after eating.

Advice!For preventive purposes, massage should be performed for twenty minutes a day. For chronic diseases, at least 20 sessions are required.

Points on the foot

There are many reflex zones on the foot. When performing a massage, you need to know:

Advice! Foot massage with continuation to the center of the folds on the buttock is performed with hemorrhoids, lumbago and sciatica.

Varieties of foot massage

There are many techniques for performing foot massage.

Point technique

This technique is considered one of the oldest. In the East, they were sure that on the sole there is a map of all systems and organs of the human body. And the impact on the points will get rid of many diseases.

Advice! Light movements are performed at the end and beginning of the massage. They allow you to establish contact with the body and relax the muscles. At the same time, stroking movements are made.

Thai technique

This technique appeared in Thailand a long time ago, but it came there from India. The essence of the technique is in influencing the energy flows that connect individual points and human organs. Problem areas that need to be restored are massaged.

Advice! One of the important conditions for the procedure is a relaxing environment. The session can be held with pleasant music and subdued light.

Massage for flat feet

The practice of foot massage includes knowledge of how to do it correctly with flat feet.

Such a massage is recommended for early detection of a problem. The procedure lasts about 8-12 minutes. The course consists of 12 sessions. Attention should be paid not only to the feet, but also to the lower back. Massage movements are performed from the tips of the toes to the lower leg. Massaging movements are made in the form of pressure, rubbing and chopping. The procedure should end with kneading and stroking the foot.

Advice! Kneading, chopping, tapping and stroking can be applied to the front of the thighs. To the soles and legs - stroking and rubbing.

Reflex massage

This type of massage allows you to strengthen the immune system, as well as improve the body and tidy up the nervous system. At the same time, certain zones on the feet are massaged, which are reflexively connected to the internal organs. Such movements will help get rid of many problems. The treatment of the foot should be accompanied by a change in the pressure force - from weak to stronger.

Advice! The use of mechanical devices - wheelchairs, sticks and rollers, has a lesser effect than finger massage.

Classic foot massage

In the East, foot massage is called happiness for the feet. The most important effect of massage is the stimulation of natural healing mechanisms. When exposed to certain areas, the function of problem organs is normalized.
The procedure includes deep kneading, shaking, patting, chopping and tapping. For a tonic effect, the session is carried out at an accelerated pace.

Massage for children's feet

Such manipulations should be presented in the form of a game. Massage is recommended for the development of flat feet and clubfoot.

A set of exercises is selected individually. In case of severe violations with the foot, the procedure should be performed by a specialist.

Foot massage can be performed by parents as a preventive measure. He helps:

Increase muscle tone.
Strengthen the baby's musculoskeletal system.
Prevent the development of foot deformities.
Improves blood circulation.

The first massage movements can be performed from the second month of the baby's life. They consist in light strokes. All actions should bring pleasure to the crumbs.

At 4–5 months, rubbing of the surface of the sole and the entire foot and pressure are added.

At 8–9 months, light twisting of the fingers is added.

Closer to the year, you can work out individual zones of the leg. The impact is on the heels, toes and arch of the foot. Tapping, rubbing and kneading are also performed.

The following set of exercises is used:

Stroking the foot with the balls of the fingers.
The feet are rubbed with light touches from the heel to the toe and back.
The number 8 is drawn on the sole.
Circular rubbing is performed clockwise and counterclockwise.
The number 7 is drawn. A line is drawn under the fingers, and then it falls to the heel.
The foot is rotated clockwise and vice versa.
The foot flexes and extends.
Each finger is rubbed.
The fingers are rotated and flexed.
The lesson ends with stroking.

The time of the procedure depends on the mood of the child. The procedure is recommended to be performed every day. To improve the result, you should combine foot and lower leg massage.

Advice! You can't massage a crying baby. An exercise for babies should take a few minutes. During exercises, you need to talk with the baby.

Secrets of performing erotic foot massage

Erotic foot massage is performed using aromatic oils. Here are some tips on how to do it right. Oils soothe and relax. For such a massage, rose oil, patchouli sandalwood is used. Essential compounds can be added to the base oil for massage. All movements are performed gently and delicately.

Even a gentle massage requires rubbing the entire body. On the back, circular movements and pressure are carried out. When massaging the foot, pressure is applied to the inner and outer surface of the foot. After pressing and stroking, tingling is performed.

Are there any contraindications?

There are temporary contraindications and permanent ones. Temporary ones include fever, sensitivity of the skin, exacerbation of diseases of the digestive system or kidneys.

Advice! Pregnant women should consult a doctor before performing a foot massage.

Features of self-massage

The big advantage of foot massage is that you can do it yourself.

Self-massage is performed as follows:

The massage starts from the outside of the foot, from the instep. At the same time, stroking movements are made.
Rubbing is performed zigzag, spiral, circular and rectilinear. Movements are made with the pads of the fingers, the edge of the palm or the crest of the fingers of the fist.
Circular movements are made in the direction from the fingers to the heel and vice versa.
Rubbing movements are performed with the thumbs.
Each finger is rubbed, as well as twisting and sipping.
Finally, smoothing movements of the feet are performed.

By performing a foot massage, you can provide yourself with a good mood and well-being for the whole day.

A foot massage is a great way to pamper your loved one and help them relax after a hard day. The massage also has pleasant "side" effects - it will help to cope with ailments such as headaches, insomnia and stress. Massage the insteps, as well as the heels, feet, toes. Do a deeper massage on the ankles, soles and acupuncture points to relieve tension and bring maximum benefit and pleasure to the person.

Steps

Part 1

Instep, heel, foot and toe massage

Massage the instep with your thumbs. Start at the fingertips and slowly work your way up to the ankle. Then move in the opposite direction from the ankle. Press harder with your thumbs, clasping your leg with your hands.
- Move up and down along the foot two or three times. When massaging, you should keep the person's leg close to your chest, leaning forward slightly. This will help you apply the necessary pressure to your leg.
- Be sure to use the strength of your body, and not the muscles of your fingers, during the massage. If you use only the strength of your thumbs, they will quickly get tired and begin to cramp.
Foot arch massage. Using light pressure, massage the arch of the foot with your thumbs (in front of the ball of the foot). Use circular motions - massage the foot clockwise with one finger and counterclockwise with the other. Do this for at least 30 seconds.
- Place your thumbs on opposite sides of your foot and move towards the middle. Do this at least three to five times, moving up and down the foot.
- Squeeze your legs tightly, applying some pressure as you massage them. Light, soft touching can tickle most people, which will distract them from the massage.
- If the person has sore spots on their legs, do not apply too much pressure on them, as this can cause irritation.
Massage your heels. Move your thumbs up and down the Achilles tendon, which runs from the heel and ankle to the calf muscle. Massage the heels of your feet in a circular motion using your thumbs.
- You may need to lift your foot with one hand so you can access your heel.
- The skin in this area is prone to dryness or roughness, so you can apply massage oil or lotion to your hands to reduce friction.
Squeeze and pull each finger. Hold the leg with one hand, directly under the arch of the foot. With the other hand, or rather her thumb, press on the big toe. Your index finger should be directly under your big toe. Turn your finger slightly to the side and pull it from top to bottom. Go back to the top of your finger and press down on it with your thumb and forefinger. Repeat this action for each finger to relax them.
- Do not pull on the person's fingers as this may cause injury. Instead, just twist, sip, and press on each finger with minimal effort.
Move up and down between your fingers. Hold your foot with one hand directly behind your heel. Place the index finger of the other hand between the person's toes. Slide your finger to the base of your toes and then back to the tips. Repeat two or three times.
- Be sure to use your body weight and apply even force as you slide up and down your toes.
Focus on one leg at a time. Leave the other leg in warm water or relaxed on a pillow. First, do the main massage on one leg, and then focus your attention on the other. Repeat the same movements for each leg so that they are both equally relaxed.

Part 2
Deep massage of ankles, soles and pain points
1. Do a deep ankle massage. Locate the cavity below the ankle. Use your thumb or index finger to gently squeeze the area for a few seconds. You can then use your thumbs to make circular motions around your ankles. Apply pressure to this area to relieve tension.
  - If your ankles are very stiff or sore, you can try to grab your heel with one hand and grab the ball of your foot with your other hand. Then slowly turn the leg clockwise three times, and then three times counterclockwise.
2. Use your fist on the soles of your feet. For a deeper massage, hold your foot with one hand on the heel. Make a fist with your other hand and gently press down on the sole of your foot. Move your fist across the sole in a circular motion, as if you were kneading dough. Then run it up and down your foot. Such an impact will help to further relax this area.
  - Do not hit the soles of your feet with your fist, as this will not relax them. Instead, use your fist to apply more even pressure to the area.
3. Apply pressure to specific areas of the foot. You can release tension from certain areas of a person's body by massaging the corresponding points on the leg. Use your thumb and forefinger to apply pressure to these points to help the person deal with specific problems, as is done in reflexology. You can put pressure on:
  - Heels and toes if the person is suffering from a headache or has trouble urinating.
  - The center of the soles of the feet, if you suffer from insomnia or headaches.
  - The pinky side of the right or left foot to eliminate back problems.
    - Use the back of your hand to lightly touch these areas for stimulation. You can also massage them with your thumbs.
    - Do not press too hard on these points as they can be sensitive. Start easy and slow. Then, if the person is not uncomfortable and remains relaxed, you can apply a little more pressure.
Part 3
Relaxing atmosphere
1. To begin, have the person soak their feet in hot water with chopped fruit. Ask the person to sit in a comfortable chair. Then pour 15 to 19 liters of warm water into a bucket or basin. Cut a lime, lemon or orange into wedges and pour the fruit into the water. Ask the person to slowly dip their feet into the water for five minutes.
  - Try gently massaging your feet with fruit slices while they soak in the water.
  - Add 1 tablespoon (15 ml) of sea salt to water for a more soothing effect.
  - Add 5 to 10 drops of essential oils such as lavender, tea tree, or peppermint to your water for a pleasant scent.

Massage is justifiably considered one of the oldest practices of healing the body, one of the most effective and effective ways to have a beneficial effect on the internal organs and systems of the body by rubbing and pressing reflex zones and biologically active points on the human skin. There are many techniques and traditional massage practices, as well as ancient methods that have been inherited from parents to children for many generations.

Benefits of therapeutic foot massage

The entire human body on the surface of the skin has thousands of nerve endings and biological sensitive zones, the stimulation of which can significantly affect both the entire body as a whole and its individual parts, organs and systems. Therapeutic foot massage - this is a very effective practice of influencing not only the legs themselves, but also the condition and tone of the whole organism. It is important to know exactly how and on which zones and areas of the legs to act. For every goal there is a practice.

Without exaggeration, the legs are one of the most loaded parts of the body; in terms of the degree of load, the legs can only be compared with the back. Throughout the active day, a person puts a load on his legs, and it does not matter whether he is sitting, standing or walking, in any case, the legs are responsible for many functions and practically do not rest during the working day. If a person has a sedentary job, then stagnation of blood circulation and fluid metabolism occurs in the legs, while sitting, some blood vessels are pinched, which can cause the legs to swell and hurt. A strong load on the muscles of the legs during walking and constant movement leads to a strong tension in the calf muscles, which also reduces the level of blood supply to the extremities. As a result, such symptoms may appear - severe pain, muscle hypertonicity, swelling and a feeling of great fatigue in the legs.

Benefits of therapeutic foot massage

The benefits of foot massage consist of several important factors affecting the body:

1. Improvement of blood circulation. It is very important to note that impaired blood supply to the limbs is a very dangerous sign, since the access of blood to the tissues guarantees the influx of oxygen and nutrients so necessary for all cells of the body and the removal of waste products and toxins. Therapeutic foot massage, first of all, improves blood circulation in the legs and contributes to the rapid restoration of oxygen balance in the tissues and cells of the legs.

2. Strengthening the skin. Massage of the legs and feet has a beneficial effect on the skin, contributing to the mechanical cleaning of the surface of the skin from dead cells, tones the epidermis layer and frees and opens the pores, allowing them to fully function.

3. Relaxation of the leg muscles. Overworked and tense leg muscles very often cause discomfort and pain to a tired person. Therapeutic foot massage effectively relaxes the muscular system, improves blood supply to the muscles, enriches the cells with oxygen and nutrition. After a professional massage, a person literally does not feel his legs, they become light, the feeling of heaviness and fatigue disappears. Moreover, the effect of such a massage can last for several days.

4. Improving the condition of the veins. There is a playful expression among doctors that varicose veins are mankind's payment for walking upright. Indeed, a constant load on the veins of the legs often leads to varicose veins, this can manifest itself in different ways - someone has areas with a pronounced capillary network, someone close to the skin shows through and protrudes large veins. In addition to the negative aesthetic effect, varicose veins are dangerous due to circulatory disorders in the legs, blood stasis, pain and a tendency to expand. Therapeutic foot massage has several ways of influencing the veins and is part of a comprehensive anti-varicose therapy.

5. Calming effect on the nervous system. Relaxing foot massage can relieve nervous tension and stress. Modern life, in addition to high physical exertion, has a dangerous tendency to stressful situations, which has an extremely negative effect on almost all body systems, especially the cardiovascular system and the gastrointestinal tract suffer from stress. It's no secret that most heart diseases are associated with emotional experiences, and stomach ulcers also often occur against the background of constant stress and nervous shocks. Therapeutic massage is one of the most effective ways to influence the nervous system. A course of massage can significantly improve the nervous and mental state of a person.

6. Improving the outflow of lymph. The lymphatic system of the body bears a lot of functional loads, with the outflow of lymph from organs and systems, harmful toxic substances are removed, cells are freed from decay and metabolic products. Through massage, lymph flow is stimulated, which leads to an increase in immunity and a protective barrier of the body.

7. Improving the mobility of joints and ligaments. The joints of the legs are one of the most vulnerable parts of the limbs, especially against the background of age-related changes and constant stress. Therapeutic foot massage, which includes massage of the articular and ligamentous apparatus, can significantly improve joint mobility, eliminates wrinkling of the joint bags that occurs after injuries or heavy loads, relieves swelling and prevents the risk of microtrauma.

8. Favorable effect on internal organs. A knowledgeable and experienced massage therapist knows how to influence the reflex zones of the legs, which are interconnected with the internal systems of the body. Stimulation of these zones improves the condition and blood supply of certain internal organs, improves their functional abilities and regenerative capabilities.

Summing up, we can say that there are a lot of positive and healing factors that guarantee you therapeutic foot massage . It will be useful both as an independent separate procedure aimed at relaxing and relieving tension in the legs, and as part of a complex therapy for various diseases of organs and functional systems of the body.

In addition to all the above advantages and benefits of professional foot massage, there is another favorable moment - the pleasure of this procedure. A professional massage therapist not only has the knowledge and skills to stimulate metabolic and circulatory processes in the legs, but is able to deliver true pleasure to his client.

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