Our feet take a lot of punishment. We keep them cooped up in shoes as we go about our daily lives, forgetting to appreciate them. I was once asked by a shiatsu practitioner if I ever felt my feet. As I reflected, I realised how rarely I paid attention to them.
A friend later introduced me to a spiky massage ball. At first glance, I mistook it for a dog toy, but it was developed in Denmark as a tool to assist patients in managing depression.
This is a massage ball with spikes.
Spiky massage balls may appear painful, but roll your feet on one for half a minute and your life will be changed forever. (If you don’t plan on getting a spiky ball, keep reading because a tennis or bouncy ball will suffice.)
Tuning in to your body, including your feet, is the first step in learning how to focus on the present moment and calm your nervous system. I wish I had known about this foot rolling technique years ago!
A quick DIY foot massage promotes relaxation while also providing a slew of health benefits (sorry for the pun). In reflexology, the foot contains pressure points that correspond to every part of the body. Massage not only relieves achy muscles, but it also stimulates pressure points, bringing wellness to your entire system.
7 Health Advantages of Simple Foot Massage
Some of the benefits of foot massager for large feet do not require knowledge of specific pressure points. Here are seven compelling reasons to experiment with rolling your feet:
- Relieves Stress
Foot Most of us associate stress relief with massaging the neck and shoulders, but a foot massage can be just as effective. According to a 2013 study published in the journal BMC Nursing, long-term healthcare staff who cared for elderly residents with dementia (a physically and emotionally demanding profession) experienced improved mood, less anxiety, and lower blood pressure after just 10 minutes of foot massage performed up to three times per week.
(That’s all the proof I’d need.) But, if you still want more, here are six more points:)
- Reduces Anxiety
Foot massages have been shown to be an effective anxiety treatment. A study on menopausal women discovered that both reflexology and non-specific foot massage (basically a regular foot massage) were effective in reducing anxiety and depression.
- Pain Relief
Foot massage can provide pain relief for more than just your feet. A 2004 study discovered that post-operative patients who received a 20-minute foot and hand massage in addition to pain relievers reported a greater reduction in pain symptoms than those who only used pain relievers.
- Protects against injury
Foot rolling on a regular basis improves foot mobility, which influences how your knees, hips, and spine align. It will also aid in the release of tension along your entire back line.
- Increases Circulation
If you’ve had a more sedentary day than you’d like, rolling your feet for 10 minutes will wake them up and help boost circulation in your lower extremities.
- Aids in Sleep
I’m sure most of us would prefer to sleep better. Rolling your feet right before bedtime will help you relax, paving the way for better sleep.
- Reduces Blood Pressure
Foot massage can also assist in lowering blood pressure. A 2004 Korean study discovered that a relaxing foot massage reduced systolic blood pressure and blood triglyceride levels.
So there you have it: seven scientific reasons and one firsthand account to persuade you to try this simple self-care boost.
HOW TO CARE FOR YOUR FEET
The Ball Method
This bouncy ball is fantastic.
- Locate a ball – tennis, lacrosse, or pink bouncy balls all work – or consider purchasing a spiky massage ball, such as this one, to better stimulate pressure points.
- Place the ball just behind the big toe mound under your foot. Put as much gentle weight on the ball as you can tolerate while using your other foot to support yourself.
- Alternate between putting more weight on the ball as you inhale and removing weight from the ball as you exhale. Repeat 6–8 times more.
- Move the ball backwards, just in front of your heel.
- Alternate between putting more weight on the ball as you inhale and removing weight from the ball as you exhale. Repeat 6–8 times more.
- Roll the ball down the length of your foot 5 times back and forth.
- If you have time, try rolling on the outside, inside, and down the centre of the length of your foot – from toe to heel.
- Pay close attention to any areas that are tight or tender.
- Repeat with the opposite foot.
- Take a few moments to notice the difference!
Classic Roller
This classic foot roller is hard to beat.
Another option is to use a traditional wooden foot roller roller, such as this one. I keep mine near the sink so I can roll my feet while brushing my teeth or drying my hair. This is an excellent way to loosen tender knots and wake up your feet.
While massaging your feet, you should be aware of one of the most powerful reflex points on your feet. It corresponds to your solar plexus and serves as a powerful de-stressor. The solar plexus is a cluster of ganglia and radiating nerves located in the pit of your stomach. It’s known as the “abdominal brain,” and it’s what we mean when we talk about having a “gut instinct.” Pressing on this reflex point in your foot can help you relieve stress and increase your body’s tolerance to stress.
The Solar Plexus reflexology point is the de-stress button.
- Draw an imaginary line from your middle toe to just below the ball of your foot to locate the solar plexus reflex point.
- Press in on the point with your opposite hand’s thumb. Hold the position for 20 seconds.
- Gently release the pressure and repeat 2 to 3 times more.
- Breathe in as you press, then exhale as you release pressure.
- Change to the opposite foot.
If you have any health concerns, such as diabetes or circulatory problems, or if you are pregnant, consult your doctor before using a foot roller or attempting reflexology.
