A good foot massage relaxes the whole body and eases everyday tension in the heels, arches, and toes. Use this safe, step-by-step routine at home—or if you’d rather switch off and be pampered, try our in-spa options like Reflexology or a soothing Swedish Massage.
Quick 8-Step Summary
Warm your hands and a pea-sized amount of oil/lotion.
Glide over the top and sole to spread warmth and product.
Work the sides of the foot with slow thumb strokes.
Use alternating thumb sweeps across the sole from heel to ball.
Sweep between the bones at the ball of the foot (metatarsal spaces).
Make small circles between those bones to melt tight spots.
Sweep and press under the arch and heel, staying off bony areas.
Finish with gentle toe traction and ankle circles.
Keep pressure comfortable (about 4–6/10) and ask for feedback.
What You’ll Need
Light oil or neutral lotion (grapeseed, almond, or fractionated coconut)
2–3 towels (one under feet, one for draping, one warm/damp to wipe)
Optional: warm foot soak with Epsom salt; tennis/foam ball for self-release
Step-by-Step Technique (10–15 minutes per foot)
1) Warm-Up (2–3 min) Slow “glide strokes” from heel to toes and back, 6–8 passes, to boost circulation.
2) Sole & Arch (3–4 min) Thumb circles along the plantar fascia (arch band). Add short cross-fiber strokes across the arch and gentle spreading at the ball of the foot.
3) Heel & Ankle (2–3 min) Circles around the soft heel pad; light glides along the Achilles; slow ankle circles both ways.
4) Toes & Top (2 min) Gently traction each toe, make tiny circles at the base joints, then smooth long strokes along the tendons on top of the foot.
5) Optional Pressure Points (1–2 min)
KD1 (center of the sole, slightly forward): light, steady pressure 5–8s.
LV3 (top of foot, between first two bones): light, steady pressure. Stay gentle, especially if new to acupressure.
6) Finish & Aftercare (1 min) Repeat long glides to “blend” the work. Wipe excess oil. Suggest water and light calf/ankle stretches later.
Safety First
Skip or use very light pressure if there are: open cuts, infection, recent sprain/fracture, severe swelling, suspected clots, uncontrolled diabetes/neuropathy, or high-risk pregnancy. When unsure, book a professional session—our team can guide you or suggest alternatives like Deep Tissue or gentler techniques.
Prefer a Pro?
If you want deeper relaxation without guessing pressure or technique, explore our Services or Contact Us to book.
FAQs
1) How long should a foot massage last? About 10–15 minutes per foot. For a quick reset, even 5 minutes helps.
2) What oil or lotion is best? Light, neutral options—grapeseed, fractionated coconut, or an unscented lotion—give glide without residue.
3) Can I massage my own feet? Yes. Sit comfortably, warm a drop of lotion, follow the 8 steps, and optionally roll a tennis ball under the arch for 60–90 seconds.
4) Does rolling a tennis ball under the foot help? It provides gentle self-myofascial release for the arch and small foot muscles. Keep pressure light and avoid bony spots.
5) Is foot reflexology the same as a regular foot massage? Reflexology targets mapped zones that may influence overall well-being; a general foot massage focuses on muscles and joints. You can blend both gently. (Try our in-spa Reflexology.)
6) Does foot massage help plantar fasciitis? Gentle arch/heel work plus calf stretching can offer short-term relief for mild cases. Persistent pain should be assessed by a clinician.
7) Does foot massage help neuropathy? It may support comfort and relaxation but isn’t a treatment. Because sensation can be reduced, use very light pressure and consult a clinician first.
8) Can a foot massage induce labor? Some points are traditionally linked to labor, but evidence is mixed. During pregnancy, avoid strong acupressure unless advised by a qualified provider.
9) How often should I get a foot massage? For general relaxation, weekly or biweekly is common; for busy, standing-all-day schedules, even short daily self-care helps.
10) What if I feel sharp pain or tingling? Stop, lighten pressure, and skip the area. Tingling, numbness, or strong pain mean it’s time to rest or seek professional guidance.
