The feet are probably one of the most ignored parts of the body. They are tucked away in a pair of shoes, left alone until throbbing in discomfort. According to the American Podiatric Medical Association the average person takes 8,000-10,000 steps a day. With that kind of workout it is not surprising they get tired and sore.
Daily routines for the feet have the potential to improve circulation, aid in relaxing the feet and body, as well as helping regulate temperature and soothe foot pain.
Ways to Pamper the Feet
Aside from a visit to the Reflexology practitioner or a quick trip to the pedicurist, some at-home steps can be very pampering for the feet:
- Enjoy a relaxing foot soak – try using bath salts or Epsom salts
- Use a pumice stone or foot file to address thick or callused skin once a week or so
- Trade with a friend or loved one for a foot rub
- Treat the feet to a nightly self-massage using a favorite cream or lotion
The At-Home Foot Rub
This foot rub can be given just before bedtime to help relax and soothe, perhaps even improving your chances of a good night’s rest. Prepare for the foot rub by keeping the following on your night stand:
- A hand towel
- Bottle of body lotion or favorite foot cream
- Cotton socks
Start by removing any footwear – socks, shoes or slippers. Take the hand towel and place it on your right knee, bring the left foot up to this knee to rest on the towel. Brush off any dust or sock lint from the foot. With proper lighting inspect the foot for any cuts, sores or injuries. If a cut or sore is discovered put off the foot rub and treat with antiseptic and bandage. Otherwise, continue by applying a small amount of the lotion or cream – add more if the foot is especially dry.
Massage the entire foot with your hands – use the palms for rubbing, the knuckles and fist for kneading motions and the fingers to rotate toes. Look at introductory books on Reflexology for ideas on techniques and step-by-step instructions on pressure point techniques.
Repeat for the right foot and use the hand towel to wipe off any excess cream, especially in the webbing space between the toes. Slip on the socks and go to bed.
Tools to Stretch and Massage the Feet
Tools for the feet can assist in stretching and massaging that the owner is not always capable of doing. While they do not replace the need for human touch, they can certainly be helpful.
- Wooden foot roller – used in a seated position the foot is rolled along while a light to moderate pressure is applied.
- Stainless steel can – often used in place of the wooden foot roller the can is employed, before it has been opened, in the same fashion as the roller.
- Golf ball – also used in a seated position to roll under the foot. One variation is to place the ball in the freezer for a couple of hours; this brings the element of cold to a hot or inflamed foot.
- Tennis ball – provides a softer application of pressure than the above tools but is used the same way: rolling under the foot.
- Vibrating foot massager – requires the least amount of effort from the owner, the feet are simply placed on the massager and rested.
Taking Care of the Feet
When a new foot condition arises it is best to speak with a primary care provider or a podiatrist. Problems within the feet may be a sign of greater health concerns or may cause health issues if left untreated.
Complementary and Alternative therapies, such as Reflexology, may be helpful to keep feet in good condition. Persons with diabetes and health conditions that affect the feet should receive regular checkups.
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