3 Self-Massages for Foot Pain

Foot pain gets in the way of normal day-to-day activities, inhibits exercise, and even prevents a good night’s sleep. Many people are on their feet for hours at a time, so it’s no wonder our feet sometimes need some TLC.

One of the best things you can do for your feet are self-massages. Massage is well known to provide relaxation, but it also eases soreness and tension, decreases joint stiffness, and improves circulation. Specifically for feet, massages can prevent long-lasting foot problems like plantar fasciitis and achilles tendonitis.

Below are 3 foot massages you can do yourself for pain relief. Please note, if you regularly suffer from foot pain, we recommend meeting with a primary care doctor to figure out the cause. Foot massages could cause more damage instead of provide relief.

1. T-Stroke

Sit on the floor or in a chair and rest your foot on your other leg so you can hold it comfortably. Interlace your fingers and wrap your hands around the top of your foot so you can massage the bottom of your foot with your thumbs. With firm pressure, slowly slide your thumbs from the heel to the toes, and then out to the sides in a T-shape motion. Spend more time kneading and applying pressure where you feel tension or sensitivity.

2. Thumb Pulls

Grasping your foot in your hands, place both thumbs in the middle of your foot. With firm pressure, slowly move each thumb apart towards the edge of the foot. Do this same motion on other areas of the foot, making sure your thumbs are always pulling apart, not pushing together.

3. Arch Roll

Stand or sit and place a tennis ball or soft massage ball under your foot. Roll the ball up and down your foot from heel to toe, slowing down and applying more pressure when you reach tender areas. You can even place the ball in the freezer beforehand for extra relief. If you don’t have a ball lying around, you can use a can or frozen water bottle.

If you are near Arapahoe Chiropractic in Centennial, we are offering free consultations for anyone suffering from foot pain during the month of June. We provide massage therapy, chiropractic care, and acupuncture for foot pain relief. We will help you find relief in the most efficient way to not disrupt your lifestyle. Contact us for more information or request an appointment today!