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.
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
