What's foot massage?

Foot massage has existed for centuries and spans many cultures. It has frequently been used to enhance health and unwind the body. Nowadays, most kinds of foot massage borrow elements from an assortment of areas, such as shiatsu and reflexology. These customs work on the notion that applying pressure to the more than 7,000 nerves in the foot may discharge energetic blockages in the rest of the body. Foot massage and reflexology may be utilized as pain relief to help alleviate stress and also to accelerate injury recovery.

Even a quick foot massage can ease tension and perk you up. Cutting stress and boosting energy raises the chances you'll make healthy options like working out and consuming right. Routine massage improves blood circulation, stimulates muscles, lowers tension, frequently reduces pain

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Reflexology points for foot massage

The primary reflexology points in the foot are believed to be as follows:

- Spine - along the entire inside edge, from the base of the big toe to the base of the heel.

- Liver - out of right foot

- Spleen -- out of left foot

- The face and head -- feet

- lower back, lower limbs, genitals - heels

- Kidneys - sole of the feet

What is reflexology? There are more than 7,000 nerve endings in each of your feet. And one quarter of all the bones in the human body reside there. So it's an excellent concept to give them the attention they are worthy of. Foot reflexology massage integrates aspects of traditional Swedish and sports massages. It can be deeply relaxing and helpful for everyone-- not simply those struggling with foot or ankle discomfort.

Reflexology doesn't just deal with the feet. In addition to alleviating toe discomfort, ankle strain, and other pressures and pains you might be feeling, reflexology can help reduce stress throughout the whole body. It can even assist enhance your sleep. A routine foot massage in addition to reflexology helps in promoting physiological along with physical health.

Reflexology is an ancient recovery practice based upon the concept that there are reflex points on the feet that represent the body's various organs and glands. Keep in mind that the human foot is an evolutionary marvel, capable of dealing with numerous tons of force and your weight in motion. In reflexology, pressure is applied to these reflexes on the feet, which promotes health. Here are some health advantages of foot massage and reflexology:

Improves blood flow: Due to an inactive lifestyle, lots of people don't utilize their feet' muscles properly, thus restraining good blood circulation. Also, tight, pointed shoes -- specifically high heels-- hinder flow. 10 minutes of foot massage every day helps in carrying oxygen to the body's cells, which is essential for general health.

- Helps relax: After an exhausting and demanding day, a foot massage is a calming and relaxing method to relax, especially after a long day of standing and walking, as the feet tend to swell up. Massage and reflexology of 5 to 10 minutes prior to going to bed can improve feelings of general wellness.

Anxiety: Foot massage and reflexology helps in combating depression. Specific points on the feet are practical in relieving anxiety signs. Rubbing these points or using pressure on them for a few minutes 2 or 3 times a day can help alleviate signs of depression.

- Promotes sleep: The very best time to do foot massage is prior to going to sleep. A soothing and peaceful foot massage enhances blood circulation. This assists in getting a tranquil sleep.

- Body pains:

This is the very best part of reflexology. If done thoroughly, it deals with pains and aches such as headaches, migraines, neck discomfort, lower and upper backaches.

- Makes feet healthier: One easy method to assist keep your feet healthy and free from foot problems is a routine foot massage. It assists stimulate the muscles around your feet, minimizes stiffness, and even lowers discomfort in the ankles or the heels. Plus, a short 5-minute foot massage daily will make your ankles strong and flexible, hence preventing unpleasant ankle and foot injuries.

- Swelling (edema): Routine foot massage during pregnancy can help in reducing the effects of edema, which is swelling in the feet and ankles due to fluid retention. This is very typical during pregnancy, particularly in the last trimester.

Even though it's well worth finding an expert to show you how it is done, it is also possible to give a friend a foot massage in your home.

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Foot massage benefits

There is growing scientific evidence for the health benefits of massage. There are many possible benefits to foot massage, for example:

- Balance and wellbeing: A foot massage can help relax the entire body, helping you to sleep better and leaving you with rejuvenated energy to bring to your daily life.

- Better circulation: Massaging the extremities helps with the blood flow around the entire body, promoting cell repair and growth.

- Cortisol drop: Firm pressure on the solar plexus area of the foot is believed to promote a drop in the body's stress hormone, cortisol.

A 2010 research report discovered that when incorporated into acute care, massage therapy may help a person:

- experience less pain

- sleep better

- unwind

- handle emotions

- treat physical and mental health challenges

Research reveals that the use of hand and foot massage in clinical settings could decrease anxiety and enhance vital signs for patients. Another review suggested that healthcare professionals recommend massage therapy over no treatment for a pain management alternative.

Foot massage reflexology: Reflexology is another therapy that involves placing pressure on specific areas of the foot. It's not the same as a normal foot massage. Advocates of reflexology believe that placing pressure on the foot may cure unrelated issues elsewhere in the body. There's anecdotal evidence that reflexology can be calming, but investigators note that lots of systematic reviews have found little strong evidence to support its efficacy. Even if scientific evidence doesn't support reflexology, the clinic can be relaxing since it's a form of foot massage.

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How to massage your feet

If your feet are hurting after a long day, a foot massage can offer you much-needed relief. But it does not just feel great. Research study reveals that it has health benefits, too.

Much like your neck, back, and shoulders, your feet can likewise take advantage of a routine rubdown. Foot massage improves circulation, promotes muscles, lowers tension, and often reduces pain. It also offers you an opportunity to have a look at your feet so you can get a get on dealing with blisters, bunions, corns, and toenail issues.

Traditionally, foot massages are performed with the palms, although remedies may sometimes include the use of pliers or sticks to more efficiently stimulate the reflex areas in the foot. Whether you are giving yourself a foot rub or enjoying a remedy from a reflexology practitioner, a foot massage can be a rewarding free massage therapy that positively impacts your whole body.

An expert foot massage is a treat, however not required to get the benefits. Here is a guide to a do-it-yourself foot massage. Sit in a comfortable chair. Bend your left leg and rest your left foot gently on your right thigh.

Put some skin lotion or oil into your hand. Rub it carefully into your foot and massage your whole foot consisting of the toes, arch, and heel.

Do a deeper massage. Press the knuckles of your right hand into your left foot. Knead your foot as you would bread. Or work the skin and muscles by holding afoot with both hands and pushing your thumbs into the skin.

Utilizing your hands, carefully pull the toes back and forth or apart. This extends the muscles below.

Repeat on the other foot.

Massage devices can likewise assist relax and restore your feet. Foot rollers are low-tech gadgets that can provide quick foot massages at home or at work.

How does massage do all that? It triggers your nerve system, which increases feel-good brain chemicals like endorphins. In one study, people who got foot massages after surgical treatment to remove their appendix had less discomfort and used fewer pain relievers. Foot massage boosts your blood circulation, which aids with healing and keeps your muscles and tissues healthy. That's specifically essential if you have health problems that add to poor blood circulation or nerve damage, like diabetes.

Rubbing your feet also offers you the possibility to check for other issues, like sores, corns, and ingrown toenails. If you have bad circulation, examining your feet for sores is a great idea. Professional massage isn't inexpensive. Thankfully, you can get the same advantages in your home by doing it yourself or asking your partner to help. The areas probably to get aching are easy to reach.

Moderate pressure massage is safe and works well for many people with conditions like arthritis, fibromyalgia, and long-lasting pain. You can likewise consider getting your first massage from a professional massage therapist. 

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References

1. Moyer, C. A. (2008, December 15). Affective massage therapy. International Journal of Therapeutic Massage and Bodywork, 1(2), 3–5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3091449/

2. Alimohammad, H. S., Ghasemi, Z., Shahriar, S., Morteza, S., & Arsalan, K. (2018, May). Effect of hand and foot surface stroke massage on anxiety and vital signs in patients with acute coronary syndrome: A randomized clinical trial. Complementary Therapies in Clinical Practice, 31, 126–131 https://www.sciencedirect.com/science/article/pii/S1744388117304127

3. Crawford, C., Boyd, C., Paat, C. F., Price, A., Xenakis, L., Yang, E., & Zhang, W. (2016, July 1). The impact of massage therapy on function in pain populations — A systematic review and meta-analysis of randomized controlled trials: Part I, patients experiencing pain in the general population. Pain Medicine, 17(7), 1353–1375 https://academic.oup.com/painmedicine/article/17/7/1353/2223191

4. Adams, R., White, B., & Beckett, C. (2010, March 17). The effects of massage therapy on pain management in the acute care setting. International Journal of Therapeutic Massage and Bodywork, 3(1), 4–11 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3091428/

5. Embong, N. H., Soh, Y. C., Ming, L. C., & Wong, T. W. (2015, October). Revisiting reflexology: Concept, evidence, current practice, and practitioner training. Journal of Traditional and Complementary Medicine, 5(4), 197–206 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4624523/

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