Foot massage

Unless you have a foot thing, having your feet rubbed is instant relief, especially on the arches. The feet are like the roots of your body. They support your weight, help with balance and allow you to walk.  Every time I roll out my mat to practice yoga, I am reminded of this from the very first pose. My feet ground and support me.  

Putting up your feet at the end of the day isn’t just a metaphor of relaxation, it is a much needed break for all the muscles and joints that have helped you through your day.  There are 26 bones, 33 joints, and over 100 muscles in your foot and ankle – impressive stats.

If you suffer from plantar fasciitis – a very painful condition – myofascial release is important for healing. There are also a couple of stretches that help with plantar fasciitis.  If you are a runner, take special care of your feet.

A foot massage is nice to do at the end of the day or after a shower when your feet are all warm and relaxed.  If you have a tennis ball or golf ball, these are great tools but the hands work just as well.Today’s challenge is to give some proper TLC to all these muscles and joints and the tissue that connects them.  

  1. Start at the big toe and slowly apply pressure (you can decide how much) along the ridge of  your arch toward your heel.  
  2. Repeat a few times going as slow as you please.  
  3. Move onto each toe in succession and repeat. Continue until you get to your pinkie toe.

Trainer’s Tips:

  • There is no wrong way to massage your feet. Listen to your feet and roll with it … literally.  Here are some more foot rubbing tips from a massage therapist.
  • Use a frozen water bottle to roll out your feet.  The ice will help with inflammation and the frozen bottle gives the right amount of pressure.
Cynthia Miranda

About Cynthia Miranda

Cynthia Miranda has been in the fitness industry over 20 years including a degree in Sports Medicine, certifications with spinning, yoga, TRX, CrossFit and even Zumba! She has worked and is working with clients with all different levels of health & fitness from cardiac rehab patients to athletes to workaholics. Cynthia is an avid mountain biker and loves to be outside hiking and camping when she can. She is a mother of three girls ranging from 9 to 16.

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