Who doesn’t love a good foot massage? We all know the feeling—after a long day of work, errands, or playing sports, your feet are achy, exhausted, and begging for a bit of attention. The truth is, we ask a lot of our feet, and it is necessary to take care of them if we want to ensure they can keep up with the demands of a busy lifestyle.
There are many easy and enjoyable ways to eliminate foot discomfort, including practising self-care, relaxation, or foot massage techniques. And don’t worry—you don’t need a willing spouse or roommate to enjoy the benefits that these little foot wellness tricks have to offer. Read on to learn some simple and calming ways to take better care of your feet (plus alleviate any unpleasant pain) right now.
How to relieve foot stress after a long day
Are you feeling that unpleasant soreness creeping into your feet after a long day? Here are some easy ways to relieve pain associated with foot stress.
Elevate your feet for 15-20 minutes
You probably know that your feet need a break after a long day of walking or standing. However, even when sitting for long periods, the oxygen-depleted blood in your legs and feet must work against gravity to return to your heart. This can lead to decreased blood flow and discomfort. Thankfully, you can get gravity working in your favour by elevating your legs above the level of your heart.
Just get yourself into a comfortable reclining or lying down position. Use a pillow or sofa end to position your legs, so they’re slightly above the level of your heart. Then, sit back, relax, and keep your legs elevated for about 15 minutes.
Promote foot wellness by soaking your feet in warm water with Epsom salts
One of the best remedies for relaxing sore feet is moist heat. Soaking your feet in a basin of warm water or a foot spa for five to 10 minutes can work wonders. Alternatively, you can also wrap a warm, wet towel around your legs to achieve the same benefits.
Adding Epsom salts to the water can be a great way to boost the relaxation factor and give your feet some relief. Sprinkle 1 to 2 tablespoons into a gallon of warm water. Alternatively, if your feet are swollen or already feel hot, use cool water instead. Afterwards, elevate your feet for about half an hour to get maximum benefits.
Exercise your feet to avoid cramps and stimulate blood circulation
Some gentle exercises can help keep your feet healthy and resilient to problems. Stressed muscles may contract or spasm, but you can counteract this tightness with a few simple moves.
Sitting in a comfortable position, begin by gently rolling your ankles and toes in circles. Listen to your body and pay attention to the areas that need more attention. You can also use an exercise band to stretch tight places on your feet and ankles. Note that a great time to stretch your feet is following a warm soak when the muscles are already relaxed.
Make some time for a home foot massage
At-home foot massaging techniques one can perform on themselves is another excellent solution for sore and tired feet. Thanks to the fact that feet are so easy to access, unlike your own shoulders or back, a DIY foot massage for stress relief is a great way to unwind at the end of a hard day, and it doesn’t cost a thing.
To begin, remove shoes, socks, and any jewellery. Next, wash your hands and feet and find a quiet place to get comfortable. Apply a neutral oil or pleasantly-scented lotion to the soles of your feet. Then begin massaging the soles, pressing gently in any sore areas.
Here are a few different foot massage techniques to try:
Ankle rotation: Place one foot on top of your opposite thigh. Using both hands, rotate your foot at the ankle.
Alternating sole rub: Place one hand on top of your foot and the other on your sole. Rub your hands back and forth across your foot in short strokes. You can switch back and forth between more vigorous strokes stimulating blood flow or gentler strokes relaxing achy muscles.
Gentle toe stretch: This one will feel great if your feet are tight. With one hand, gently stretch your toes back. With the other hand, lightly tap the sole of your foot to stimulate blood circulation.
Thumb circling:With hands wrapped around the foot, move your thumbs in rhythmic, kneading circles across the sole.
Even if you just have a few minutes, practising foot self-massage is the perfect way to relieve stress. These DIY massage techniques calm nerve endings in the feet and relax the entire body.
Don’t forget about foot stress prevention
Remember that to prevent foot pain in the first place, you need comfortable shoes of the right size and shape. You can also look for shoes specially designed for ultimate foot relaxation. Thanks to its massage technology, the Bata Comfit Wellness Collection is one example of a shoe that has been crafted to offer the most comfortable fit possible. Like the foot massage techniques you’ve been practising at home, every step in these anti-stress shoes helps your feet stay relaxed.
The Bata Comfit Wellness Insoles are made with hundreds of raised nodes or massaging waves that provide gentle, comfortable, yet effective massage to the soles of your feet while you’re walking or standing. In addition, their 3D massaging surfaces offer support and cushioning, which helps reduce muscle fatigue by stimulating key pressure points and improving blood circulation for a continuous massaging action that keeps you energised throughout the day.
The number one thing is finding what works for you. The next time you're in a shoe store, take a moment to have your feet measured and keep in mind that your footwear needs may have changed. Growing older, spending more time on your feet, taking up a new exercise, or a newly formed foot condition could all be reasons you might need different shoes and even a different size. If you still can’t find the right fit, it might be wise to see a podiatrist and figure out if an orthotic device would be a good fit for your lifestyle. With today’s advanced shoe technology, no one should have to suffer due to sore and achy feet!