How to Give Yourself a Foot Massage? (In 10 Minutes)

A Foot massage should always be a pleasurable experience, whether it’s for relaxation purposes or to alleviate pain and discomfort. However, it’s difficult to self-massage and normally, you would need to rely on special equipment or a patient partner to do it for you. Luckily, when it comes to your feet, there’s no need to wait for someone else to perform foot massage because you can easily do it yourself.

Read more: The 10 Best Foot Massager Models – Reviews & Buying Guide

All you need is to book out some time in your busy schedule and arm yourself with a few things to enhance the experience and off you go! Of course, you can feel your way around each foot and rub areas that are tired or sore but it does help to know the best type of self-foot massage and this piece is designed to give you some tips so your feet feel refreshed and renewed.

Foot massage has many benefits. Not only does it relieve tired feet and help them to feel refreshed and revitalized, a good quality foot massage has tremendous wellbeing benefits too. Just five minutes of foot massage can really help you to relax and reduce your stress levels (1)

Did you know that foot massage has been practiced for thousands of years and dates back to Ancient Egypt and Ancient China, 5,000 years ago! It is the basis of reflexology, which applies pressure to points in the foot to make positive changes to the body

Foot massage benefits

Here are some of the reasons why you might appreciate a good foot massage:

  1. It improves circulation in the foot area
  2. Foot massage can reduce blood pressure
  3. It’s a great stress reliever
  4. Foot massage promotes relaxation
  5. It can even improve sleep quality
  6. Faster recovery post-workout or injury
  7. Many people report a reduction in headaches
  8. It promotes feelings of wellbeing
  9. Reduces plantar fasciitis (heel pain)
  10. It can help to reduce PMS because a good foot massage is soothing and reduces feelings of stress and anxiety
  11. Foot massage reduces edema (swelling of the lower legs and ankles)
  12. It helps to alleviate anxiety in dementia patients study made in 2012

Your feet work so hard for you every day. Whether you spend most of your working time standing upon them, you walk a lot or you enjoy exercise, they need a pampering treat because they’re literally what’s holding you up! So, sit down in a warm room, put on some relaxing, tranquil music and start with the essentials.

How to prepare for your self-foot massage:

  1. A comfortable sofa or chair, where you can easily reach both of your feet and somewhere that gives the rest of your body plenty of support
  2. Music (optional)
  3. Some fluffy, clean towels
  4. A large bowl (pedicure bowl or a washing up bowl will do)
  5. Warm, soapy water
  6. Some essential oils to relax your senses and soften up your feet (try geranium, lavender, peppermint, Ylang Ylang,
  7. Tea Tree oil or really, anything else that you like the smell of)
  8. Hand or foot cream (optional)

To Begin

Start by soaking your feet in the warm, soapy water and allow them to completely submerge. This cleanses them and softens up the skin plus the aroma of your chosen scented oil should waft around the room, soothing tension and be helping to quieten your mind.


Leave your feet soaking for a few minutes and then place a towel over your knees. Remove one foot and gently pat it dry.

Start With The Right Position

Place the dry foot over onto the opposite thigh or, if you want to, you can lay down on your sofa or bed, bend one leg and rest your foot on your thigh. Twist your foot so the sole of your foot is visible and the side of your foot is laying on the thigh area. Hold your foot between both of your hands and rub your hands up and down the sole of your foot to warm it up.


Next, hold the heel of your foot with one of your hands and on the other hand, hold the toes individually. Squeeze, extend and move each toe to the left and right, this encourages flexibility. Then, hold all the toes in one hand and gently pull them forward towards you, then push them back, away from you.

Repeat this action a few times to loosen up tight muscles and joints.


Using your knuckles, press them into your foot and knead your foot. Move your knuckles all over the sole area for a few minutes to really feel the pressure.

Circulation Boost

Next, take your thumbs and place one on top of the other and press into the sole of the foot, keep the thumbs moving in circular patterns to boost circulation.

To Finish

Finish off by stroking the entire sole area and add a little foot or hand cream to complete the massage.

Then, repeat the massage with your other foot. The whole process should take just five or six minutes per foot, depending on how deep and how long you want to massage for.

Foot Massage Tips

  • If you’re a poor sleeper, try massaging the solar plexus which is just at the top of the foot. Squeeze the top area inward and look for space. This is where you need to massage for a great night’s sleep.
  • To alleviate headaches or migraines find the area between the big toe and the second toe and apply pressure here. This pressure point is good for soothing headaches and tired eyes.

How to give yourself a foot massage

Carmen is an entrepreneur and content marketer. In a former life, as a corporate business executive, she relied on yoga, reflexology and other alternative practices to fight stress, anxiety and find balance. She’s on a mission to build healthy habits for a balanced, healthy life, connecting body, mind and spirit.