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Simple And Fast: Massage Your Feet Every Night For Better Health

Simple And Fast: Massage Your Feet Every Night For Better Health

Oh my, do we live in an incredibly busy and demanding world, indeed!

We are experts in multi-tasking and even then our minds are always occupied with the next item on our to-do list. We are tired and exhausted both physically and mentally. It’s hard to keep up with what’s really going on in life. Sometimes we find that we are losing ourselves in the process. Moreover, we often forget the things that are most valuable to us.

Although we are well aware our health is the most precious asset we need to nourish in order to live a happier life, we easily take it for granted. Sounds like you?

If so, I strongly recommend you to take a moment to pause and treat yourself to the following simple, do-it-yourself foot massage. Countless studies show that foot massage can boost circulation and reduce physical pain, anxiety and stress, ultimately revitalizing our entire body, mind and soul.

So, let’s get to it. This can be done anywhere and anytime. All it takes is 5 minutes of your time each night.

So go grab a chair, or sit comfortably on the floor and get into the groove.

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Step 1: Preparation

Put on some soft and relaxing music.

Soak your feet in a tub of warm water before you start. You may add scented essential oils or foaming gel to the water if you’d like.

Get a towel, lotion or oil.

Prop one foot in your lap and let the other rest extended in front of you.

Put a small amount warm lotion or oil in your hand. Coconut or olive oil works well. Smooth the lotion or oil over the foot.

Step 2: Rub your Sole

Hold the bottom of the foot firmly with both hands. Begin rubbing the top of the foot using a firm motion with your thumbs, slowly working your way down to the sole of the foot. Apply more pressure as you get closer to the sole.

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With the other hand, use a loose fist or an open palm and gently tap the sole of your foot to stimulate blood circulation. This is especially helpful when you have cold feet.

Step 3: Work on each Individual Toe.

Grasp the foot beneath the arch. With the other hand, beginning with the big toe, hold the toe with your thumb on top and index finger beneath. With one hand, gently stretch your toes back.

Go to each toe and gently pull on it. Imagine the pulling motion of milking a cow while doing this.

Slide your index finger into the gap between each toe. Spend time moving it back and forth, rubbing the base of each toe with your index and thumb if desired.

Gently slide all five fingers between each of the toes simultaneously, while rubbing a small amount of massage oil or cream between each one.

Step 4: Loosen Ankle Joints.

Place your right foot on top of your left thigh. Using both hands, rotate your foot at the ankle
and gently rub your fingers over the top of the bone.

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Grasp the ball of the foot with the other hand and turn the foot slowly at the ankle three to five times in each direction. This is a particularly good exercise for anyone who’s suffering from arthritis.

Step 5: Apply Pressure to the Arches

Overlap your thumbs and apply gentle pressure just below the heel bone and then push slowly up to the bone of the big toe.

Begin again pressing gently into the lower arch near the heel bone and then slowly spread your thumbs open, stretching the full width of the arch. Overlap your thumbs again, this time pressing a bit higher on the arch, closer to the bone of the big toe.

Continue these techniques until your reach the heel of the big toe. End this portion of your foot massage by simply rubbing in large circular motions with your thumbs around the arch.

Step 6: Use the T-shape Fan Technique

Wrap both hands around your foot, with thumbs meeting at the bottom of your sole and fingers curled lightly onto the top of the foot. Press your thumbs into the sole and then sweep them up the center of your sole. Near the toes, fan the thumbs out toward the sides of the feet to complete the T-shape and stretch the foot outward.

More Helpful Tips:

Try to give equal attention to both feet, as the body relishes the balance.

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Throughout the massage, if you feel tension building up in your hands, shake out your hands periodically.

Another interesting technique is rolling the foot on a tennis ball while seated. It’s a gentle and effective massage for the whole foot. You can also place a handful of marbles on the floor and rub your foot across them with gentle pressure too.

Well done! Feeling lighter on your feet and fresher in your mind?

Stick this how-to technique on your refrigerator, bedroom walls or bathroom mirror until you learn the steps by heart. And like any other habit, stick to it and take care of your well-being before it’s too late. Stand tall on your own feet and feel proud!

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Kris Lee

Emotional health and communication writer

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Last Updated on July 8, 2020

18 Benefits of Journaling That Will Change Your Life

18 Benefits of Journaling That Will Change Your Life

The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

1. Understand Yourself Better

Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

2. Keep Track of Small Changes

I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

3. Become Aware of What Matters

As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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4. Boost Creativity

The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

5. Represents Your Emotions in a Safe Environment

A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

6. Process Life Experiences

When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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7. Stress Relief

In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

8. Provide Direction

Though journaling is often conducted as an activity without much direction, it often provides direction.

One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

9. Solve Problems

Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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10. Find Relief From Fighting

Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

11. Find Meaning in Life

Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

12. Allow Yourself to Focus

Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

13. Sharpen Your Spirituality

When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

14. Let the Past Go

I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

15. Allow Freedom

Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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16. Enhance Your Career

Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

17. Literally Explore Your Dreams

All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

18. Catalog Your Life for Others

No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

We consider our partners our life witnesses, but writing provides a tangible mark on the world.

Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

Featured photo credit: Kelly Sikkema via unsplash.com

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