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Treat your feet to an orthopedic rub at home
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If your feet are feeling stiff and sore, giving yourself a foot massage is a fast and easy way to get relief. And you don't have to be a professional massage therapist—even the most basic DIY foot massage will help warm up your aching muscles. Massaging your feet can also help ease your stress and reduce swelling due to fluid buildup (edema) in your feet. Read on to learn a few simple techniques to get your aching feet feeling better in no time!
Things You Should Know
- Rub lotion over the soles of your feet, moving from the heel to the ball of your foot. Focus on the trigger points to relieve tension.
- Stretch your foot by gently pulling your toes toward you. Use the palm of your hand to stroke your foot back and forth and reduce swelling.
- If you can’t reach your feet, roll a tennis ball from your heel to your toes or use an electric foot massager.
Steps
Community Q&A
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QuestionWhat if my feet don't smell good?This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.wikiHow Staff EditorStaff AnswerWash your feet with soap and water before you massage them to get rid of odors. You can also sprinkle on some baby powder or foot powder to help your feet smell fresh and reduce friction during the massage.
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QuestionWhy do we get massages?This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.wikiHow Staff EditorStaff AnswerMassage can help reduce tension, promote relaxation, and improve your circulation. It's a great way to relieve pain and stiffness in your muscles and joints. Some massage techniques can also help reduce swelling and fluid retention.
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References
- ↑ https://www.health.harvard.edu/mind-and-mood/foot-massage-the-pause-that-refreshes-and-it-good-for-you
- ↑ https://www.health.harvard.edu/mind-and-mood/foot-massage-the-pause-that-refreshes-and-it-good-for-you
- ↑ https://www.piedmont.org/living-better/how-to-give-yourself-a-massage
- ↑ https://www.health.harvard.edu/mind-and-mood/foot-massage-the-pause-that-refreshes-and-it-good-for-you
- ↑ https://www.drugs.com/cg/how-to-give-a-foot-massage.html
- ↑ https://www.piedmont.org/living-better/how-to-give-yourself-a-massage
- ↑ https://www.painscience.com/articles/spot-10-foot-arch.php
- ↑ https://www.painscience.com/articles/spot-10-foot-arch.php
- ↑ https://www.painscience.com/articles/spot-10-foot-arch.php
- ↑ https://www.today.com/health/how-give-yourself-one-heck-killer-massage-t74581
- ↑ https://www.drugs.com/cg/how-to-give-a-foot-massage.html
- ↑ https://www.womensrunning.com/health/physical-therapist-massage-feet/
- ↑ https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/diagnosis-treatment/drc-20354851
- ↑ https://www.mayoclinic.org/diseases-conditions/edema/diagnosis-treatment/drc-20366532
- ↑ https://www.uhn.ca/PatientsFamilies/Health_Information/Health_Topics/Documents/How_to_Do_Self_Lymphatic_Massage_Lower_Body.pdf
- ↑ https://www.gwh.nhs.uk/media/186168/foot-and-ankle-exercises.pdf
- ↑ Neal Blitz, DPM, FACFAS. Board Certified Podiatrist. Expert Interview. 22 April 2020.
- ↑ Neal Blitz, DPM, FACFAS. Board Certified Podiatrist. Expert Interview. 22 April 2020.
- ↑ Neal Blitz, DPM, FACFAS. Board Certified Podiatrist. Expert Interview. 22 April 2020.
- ↑ https://www.highgatehospital.co.uk/gp-news/nine-exercises-to-relieve-foot-and-ankle-pain/
- ↑ https://health.uconn.edu/orthopedics-sports-medicine/2017/08/01/three-exercises-plantar-fasciitis/
- ↑ https://www.womensrunning.com/health/physical-therapist-massage-feet/
- ↑ https://www.piedmont.org/living-better/how-to-give-yourself-a-massage
- ↑ https://www.ortho.wustl.edu/content/Education/3691/Patient-Education/Educational-Materials/Plantar-Fasciitis-Exercises.aspx
- ↑ https://www.health.harvard.edu/mind-and-mood/foot-massage-the-pause-that-refreshes-and-it-good-for-you
- ↑ https://www.aafp.org/afp/1999/0901/p1002.html
- ↑ https://www.uhn.ca/PatientsFamilies/Health_Information/Health_Topics/Documents/How_to_Do_Self_Lymphatic_Massage_Lower_Body.pdf
- ↑ https://www.health.harvard.edu/healthbeat/7-ways-to-fix-foot-pain
- ↑ https://www.takingcharge.csh.umn.edu/explore-healing-practices/reflexology/are-there-times-when-i-shouldn-t-have-reflexology
- ↑ https://www.takingcharge.csh.umn.edu/explore-healing-practices/reflexology/are-there-times-when-i-shouldn-t-have-reflexology
- ↑ https://www.takingcharge.csh.umn.edu/explore-healing-practices/reflexology/are-there-times-when-i-shouldn-t-have-reflexology
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