This document provides instructions for giving a foot massage and lists several benefits of foot massages. The benefits include improved blood circulation, prevention of foot and ankle injuries, relief of heel pain, reduction of depression and anxiety, and promotion of better sleep. The instructions include 6 steps: holding and rubbing the foot; rubbing the heel; using cross-fiber friction on the heels; massaging around the ankle bone; using a fist to massage the arch; and massaging each toe.

3. Benefits
improves
blood
circulation

4. benefits
prevent
foot and
ankle
injuries

5. benefits
relieve heel
pain

6. benefits
REDUCE THE
EFFECTS OF
DEPRESSION
AND ANXIETY

7. benefits
PROMOTES BETTER
SLEEP

8. supplies
lotion/cream
alcohol
tissue
hand towel

10. step 1
Hold the bottom of the foot with both hands
• rub the top of the foot
• work your way down
to the sole
• apply more pressure to
the sole

11. step 2
Rub the heel of the foot
• make small circles
around the entire heel
• repeat at the ball of the
feet

12. step 3
Use cross-fiber friction on the heels of the feet
• use your thumbs to
push up and down on
the heel alternately

13. step 4
Massage around the ankle bone
• Use both hands to rub
in a circular motion
around the bone on
either side

14. step 5
Use a fist to massage the arch of the foot
• use the tops of your
fingers to apply
pressure to the arch
• Roll your hand back
and forth to knead the
skin gently

15. step 6
Massage the toes
• massage each toes
apply pressure at the
tips
• rotate each to
clockwise and
counterclockwise