Evening Wrap-up: What a 3 Minute Foot Massage Can Do for You.
Several years ago while on vacation, my friend and I took a morning yoga class. The teacher began class with a brief self-massage foot ritual. Those handful of minutes set the tone for the whole day.
My feet typically are not complainers…they carry me every day without saying much at all, unless I’m in uncomfortable shoes.
As I massaged different parts of my feet, I realized I had tension and achiness in several places. I gently gave squeezes to my feet, glided across the arches and made imaginary circles at the base of my toes and heels. I could feel my whole body letting go, and my mind felt like a glassy lake surface…clear and calm.
Besides feeling so good, I noticed I was more sturdy and grounded in the postures and more aware of myself and the people around me. The colors painted on the yoga studio wall appeared more vivid, and the texture of my clothes felt soft and welcoming as I moved.
Why does massaging our feet affect our body and mind in such positive ways? Let’s take a closer look at our feet, figuratively and literally.
Anatomy and Energetics of our Feet:
Each foot is made of 26 bones (about 25% of the total number of bones in the body!), 33 joints, 107 ligaments, 19 muscles, and 5 major nerves that branch into literally thousands of nerve endings.
Feet are foundational, literally, to our lives. They help us stand and balance, and they provide a stabilizing connection to surfaces for efficient mobilization. Massaging our feet for just a few minutes can relieve tension in our feet and create a gentle yet powerful release and expansion in our back fascial line (see image below), increasing flexibility and decreasing pain.
Source: Superficial Back Line from Thomas Myers Anatomy Trains
Martha Graham, an iconic American modern dancer and choreographer said “Think of the magic of that foot, comparatively small, upon which your whole weight rests. It’s a miracle, and the dance is a celebration of that miracle.” How differently would we move through the day if we saw our feet as miraculous gifts?
Historically, feet have been seen as sacred, and holy spiritual teachers such as Buddha were depicted in art as footprints instead of his entire body. Certain religious traditions practice washing each other’s feet to symbolize acts and attitudes of humility.
Our modern culture has adopted many idioms referring to feet…put my best foot forward, think on my feet, cold feet, drag your feet, sweep someone off their feet, have one foot out the door, walk a mile in their shoes, Achilles heel…and the list goes on! We use all these references to our feet, and yet feet are often hidden in shoes that sometimes don’t fit well or provide very little support.
Research on Foot Massage and Pain Relief
A recent article in the Massage Therapy Journal, Massage for the Legs, Knees, and Feet (Spring 2024) highlighted several studies where patients who received foot massage compared to control groups (who didn’t receive foot massage) reported positive changes including:
- decreased anxiety
- a reduction in pain
- better sleep quality
- a reduction in restless leg syndrome symptoms
- a reduction in blood pressure, and
- reduced pain and shorter second and third stages of labor
Energetics of the feet: Chakras and Reflexology
Some cultures incorporate energy principles along with anatomy as a more holistic way to promote health.
Chakra in English translates as “wheel.” Chakras, although not physical in nature, make up the ancient Hindu energy system of 7 wheels residing in the midline of the body within the nervous system.
Each chakra represents a physical, mental, emotional and spiritual component. When in balance, the chakras create integration, alignment, and vitality.
The feet are part of the 1st Chakra, also known as the Root Chakra or Muladhara. This chakra begins at the base of our spine and extends downward to our legs and feet, governing our sense of groundedness, stability, safety, and connection to the earth, ourselves, and to others.
Massaging our feet is one way to access the feeling of being grounded in our body.
Source: wellnesswithmoira.com
Reflexology
In Traditional Chinese Medicine (TCM), the feet, hands, and ears are regarded as microcosms of the whole body. In foot reflexology, specific points on the feet correspond to various organs and body systems.
A reflexologist treats imbalances at these points, which relate to meridians or energy channels throughout the body. These meridians are “transporters” for the flow of Qi, the vital energy of the body. By stimulating points on the feet through massage, related areas of the body can receive healing.
The reflexology chart below provides a basic map of the feet as it relates to the entire body.
Source: amyzaleski.blogspot.com/2006/03/feet.html
A Three-Minute Nightly Foot Ritual for You
Foot massage is a portable, quick, and an easy way to release your day and enter into rest. I love massaging my feet with a few drops of essential oil mixed into body lotion. A wonderful grounding and soothing oil combination I use is Frankincense and Lavender. You can create your own foot massage ritual using a Reflexology map (see above image) to choose points on your feet that correspond to areas of tension in your body. Or you can massage your feet using some of my favorite foot massage techniques described below.
Begin by centering yourself. Sitting comfortably, rub your hands together with the lotion/oil or simply rub your hands together to come into the present moment. Close your eyes, and bring your opened hands up to your nose (if using aromatherapy), taking three slow inhales and exhales.
If you’re not using lotion/oil, open the palms of your hands upwards and breathe slowly for three inhales and exhales. Feel your jaw and shoulders relax downward a little further with each exhale.
Begin by saying hello to your feet by squeezing and releasing them for one minute as you spread the lotion/oil over the tops and bottoms of your feet.
Follow these steps for each foot.
Notice any tender areas and spend some extra moments pressing small circles with your thumbs into the area to relieve tension.
Weave your fingers in between your toes so that you’re clasping your toes with your fingers (palm of hand touches “palm” or bottom of your foot). Squeeze your fingers into your toes and use your hands to move your foot in a circular motion. Your ankle joint will get involved in a passive way. In this hand/toe clasp, pull upward (away from your foot) to give your toes a nice stretch. Release the clasp.
Using both thumbs, trace imaginary lines from the heel to the base of your toes. Repeat a few times and stop at any area that feels like it might need some extra release.
Create small circles with your thumbs as you press into the area at the base of each toe. This will most likely feel surprisingly wonderful!
Next, press to your degree as you draw a few zig-zag lines with your thumbs across your arch from the big toe side of your foot to the pinky toe side.
Make invisible pressure point dots from the outer heel alongside the pinky toe side all the way up to the base of your pinky toe.
Squeeze your feet once again to end and give them a moment of gratitude for all they do for you! Sweet dreams!
Massaging your feet can set you up for a deeper level of physical and mental ease and calm. All you need is a few minutes, a cozy place to sit, and optionally some cream and oils. Enjoy! I look forward to seeing you for your next massage or Craniosacral appointment. An extended foot massage can be included in your session!
