How to do therapeutic foot massage at home. Therapeutic foot massage procedure - reflexology, massage for flat feet for children and adults

If you are faced with a similar ailment in young children, then you must immediately, without delay, deal with this problem.

The effectiveness of treatment depends very much on the stage of the disease at which it was treated. Execution gives a strong effect in combination with massage procedures.

Then they knead the muscles in the legs and feet, increasing the time for working out the fingers, their lower phalanges and the Achilles tendon. Useful light tickling of the inner surface of the foot.

Foot massage after fracture

Until the moment of complete fusion of the damaged bone, in the absence of tissue ruptures over the damaged area and violations of the integrity of the main elements of the circulatory system, the skin near the gypsum is lightly stroked, pinched and tapped with fingertips.

Even such light movements lead to the activation of blood and lymph flow, which will provide both support for the muscle tissue in the diseased area and its speedy fusion.

After removing the cast and receiving confirmation of a successfully fused fracture, muscle tone is restored with the help of gentle rubbing, spiral fingering.

The impact is performed both over the injury site and in the areas adjacent to it, using light kneading techniques with muscle capture with fingers, vibrating actions (if they do not cause discomfort).

Indications and contraindications

Despite the fact that foot massage is a useful and pleasant procedure, it should be resorted to with an eye to the state of health.

Active warm-up of the feet and lower extremities should not be done by pregnant women, people with serious disorders in the work of the cardiovascular system, patients with thrombophlebitis complicated by dermatitis.

You can not perform active manipulations with a person who has an elevated body temperature or diseased joints in the acute stage.

For everyone else, a foot massage, especially taking into account the location of vital points, will allow you not only to pamper your body with a pleasant procedure and relax, but also significantly improve your health.

- a well-known therapeutic and relaxing method that helps to establish blood circulation processes in the lower extremities, using certain techniques. There are a lot of reflex points on the legs, acting on which, it is possible to improve the condition of the body.

Relaxing foot massage helps to cope with pain, muscle tension, improve lymph and blood circulation. The advantage lies in the ability of each person to learn simple tricks. There are different types of massage: classical, sports, Egyptian, Japanese. We recommend that you remember certain nuances, learn the correct execution technique.

In this part of the leg there is a minimum amount of muscle. A light massage is applied here, claps and pressure are made in the upper part of the thigh. During the hip massage, pressure is applied from the bottom up, providing lymphatic drainage and restoring blood circulation. At the same time, it is shown to massage the inner part of the thigh, a person is able to experience unpleasant and tickling sensations.

Attention will have to be paid to the quadriceps muscle, which is overly tense after training - the muscle will need to be deeply massaged. Massage of the inner thigh, on the contrary, is done with caution, the muscles there are extremely soft and are located next to the genitals. They are massaged using light massage techniques.

Other rules for working with the specified area are known:

1. The kneecap area is massaged gently and gently. If the knee is injured, it is better to skip the zone.
2. The fleshy muscles of the calves are massaged in the direction of the bone.
3. The muscles located on the tibia are supposed to be massaged gently, they are sensitive to sloppy and abrupt movements.
4. It is required to avoid blows to the knee and lower leg.
5. Bare parts of the body are covered with a towel or sheet.

You need to start massaging from the muscles of the calves and up towards the knee, moving to the upper part of the thigh, smoothing the tissues with light movements, moving on to soft squeezes. The area of ​​the patella is massaged around the joint with fingers. Then pressure and massaging with pads are carried out in a circular motion, while the sides are worked out with a gradual movement towards the thigh.

The pre-femoral part of the leg is massaged with the edge of the palm, making techniques from the bottom up, circular pressure “from the center”. Then it is supposed to slowly return down to the lower leg, dropping to the foot. After that, massaging techniques are performed, gentle tapping with clenched hands on the inside of the thigh and lower legs. Next, chopping techniques are made with the edges of the palms on the thigh.

Then, with hands clasped in a lock, it is shown with patting movements to process the inner parts of the lower leg and thigh. Next, techniques are made in the form of gentle pats on the thigh. The massage of the specified part of the legs ends with stroking the legs along the length, starting from the bottom. During the massage, a roller is used that provides blood outflow. The roller additionally has relaxing properties.

Back leg massage

This type of massage ensures the processes of normal lymph and blood circulation, eliminates swelling and the occurrence of varicose veins.

Massage techniques for the muscles of the back of the legs involve a gradual increase in pressure on the tissues as you move up, relieving tension from the muscles. Remember, massaging upwards can normalize blood circulation processes.

If signs of varicose veins are found on the back of the legs, it is allowed to touch such places easily, however, pressure should not be exerted on the area, and the areas cannot be massaged. When either the groin is prescribed to work gently and carefully, avoiding sudden movements.

The area of ​​the popliteal fossa is sensitive and vulnerable, it is necessary to massage the mentioned place carefully, without the use of shaking, chopping movements.

The muscles of the calves and lower legs are often tense. Massaged upwards, with separating pressure between the soleus and gastrocnemius muscles. The muscles of the calves of the legs are warmed up with soft, smooth strokes, later intensifying. Simultaneously with vigorous rubbing of the calves, it is required to do pressure with the fingers, then the calf area should be squeezed with the bases of the palms.

In the area of ​​\u200b\u200bthe bones and the popliteal fossa, shocks and sudden movements should not be allowed. Massage actions of the back part begin from the ankles upwards, along the course of blood circulation, to the hips and back to the ankles. You need to rub your leg with oval movements. The muscles of the calves need to be massaged with the thumbs, making circular techniques, gradually increasing the applied efforts.

The popliteal fossa should be ironed in a circular motion with the thumbs, avoiding pressure. It will be very useful to take the leg, bend it at an angle and gently twist it in different directions. With clenched fists, chopping movements of the ribs of the palm, it is worth working out the soft areas of the calves and thighs. After execution, pats are made. The massage of the back of the leg ends using circular techniques by stroking the muscles of the thigh, calves and lower leg.

It is permissible to massage the specified part of the legs on your own, using a special roller that allows you to work out the muscles. The device is perfect for people with hypertonicity of the tibial and calf muscles. The roller is made of any strong, plastic material. Rolling should not be painful. It is used during exercise by light weight athletes, simplifying the procedure.

Features of foot massage

Classical foot massage helps to relax the muscles of the legs, improve blood circulation, nutrition of muscle and joint tissues.

A single person has the right to purchase the massage slippers described above. Slippers are made of rubber, with natural stones, with buttons.

Foot massage is best done during or after a pedicure. Exfoliating creams are used. If the massage is done during the pedicure process, after exfoliation and soft massaging actions, other cosmetic procedures continue.

Massage is usually done while sitting, in the direction from the ankle to the fingertips. Massages are carried out during a SPA pedicure, which is distinguished by the care and naturalness of the products used. The bath is most often done with the addition of oils and decoctions. After the pedicure procedure, a foot massage is done for about five minutes. Then special nourishing creams are applied, after the pedicure procedure is completed. It is allowed to use a roller.

Features of sports massage

Athletes, due to excessive physical overload, need different types of massage more than others. Sports training is very difficult for the body. Before and after training, a massage is always done, a special “sports” one.

Sports massage is divided into types:

• Training sports massage prepares the athlete for training, increasing the endurance of the body. An individual sports massage is selected for the athlete, depending on the sport. Massage for runners is aimed primarily at working out the muscles of the legs and back.
• Preliminary sports massage - helps to relax as much as possible after a workout.
• Restorative sports massage is prescribed after a hard exhausting workout to restore muscle fibers, restore tone, and prevent chronic fatigue syndrome.
• Preventive sports muscle massage is aimed at preventing possible injuries during and after training.

Almost always the beginning and end of the workout is accompanied by a massage. If the goal of an athlete is to build muscle mass, sports massage should be done before training, if classes are aimed at weight loss - after.

Sports massage is often done to warm up and stretch the muscles, for example, before doing the splits. For twine, various types of stretch marks are used, which, despite the correct technique, can lead to injury. After the twine massage will relax the muscles.

Massage is a good way to eliminate the negative effects of twine - injury to the ligaments and muscles.

Injuries after twine are not quickly eliminated. The massage course to eliminate the consequences of incorrectly made twine will be rather big.

Features of Japanese and Egyptian massage

Japanese muscle massage is aimed at complete relaxation of the patient. Performing a Japanese massage, a professional uses knowledge of energy flows and the benefits of aromatic oils (amma). The procedure is based on the use of pinches, with the help of which the reflex zones on the legs (shiatsu) are affected. In addition to stroking, kneading and tapping, Japanese massage allows the use of vibration.

The masseur, performing a Japanese massage, directs energy along established energy paths - meridians.

Egyptian massage is considered a relaxing type of massage. In addition to the classic execution with the hands, it is often done with the feet. Thanks to the procedures, the pleasure center of the brain is activated, and fatigue that has been accumulating for a long time is removed. Egyptian foot massage involves the use of a large amount of aromatic oils. The technique is performed using soft sliding techniques with a gradual transition to the thigh and above.

Every second woman experiences problems with her legs - they swell, get very tired in the evening, buzz and require help. If you want your legs to look beautiful, and fatigue to be removed quickly and effectively, you need a massage.

Of course, a massage from a professional will restore strength and health to your legs, but it is not always possible to visit him due to employment or financial problems. Then you need to learn how to do a simple massage for the legs and feet yourself. This procedure is pleasant and very healthy, it strengthens muscles, tones blood vessels and increases skin elasticity.

What is a foot massage?

With help proper massage it is possible to achieve quite pronounced effects on the skin, subcutaneous layer and muscles.

First of all, dead skin particles are exfoliated, along with which impurities and microparticles of dust, microorganisms are removed. The work of the skin glands is activated, blood circulation in the legs improves, and in parallel with it, the outflow of lymph from the tissues. This allows you to actively remove metabolic products from them.

As a result, the appearance of the skin improves, muscle elasticity increases, and fat deposits become less noticeable, slightly decreasing in volume. After the massage legs rest, relax, relieve tension and pain in them, which gives you a feeling of comfort.

What is the effectiveness of massage?

You can massage the legs in separate zones, or you can fully work out all the departments, from the buttocks and thighs to the toes - everything will depend on your desire and the availability of free time. In this case, not only the muscles and skin will be affected, but also indirectly on the entire body, since there are many reflex points on the legs, especially in the foot area.

When massaging the arch of the foot, a beneficial effect on the spine will be exerted, back pain . When exposed to fingers, the condition of the eyes and ears, the work of the sinuses can improve. If you vigorously rub your feet with a cold that begins at night, in the morning you will feel much better.

There are two options for foot massage at home - either your partner massages you, or you do self-massage of the feet.

Foot massage from a loved one

This, of course, is not only useful, but also very pleasant and exciting. First of all, you need to properly position yourself to help in the massage. To do this, you need to lie on a flat surface and place a roller or a towel rolled into a roll in the area of ​​\u200b\u200bthe popliteal fossa.

As a result of the actions of your massage therapist, you should not experience pain, so adjust the strength of the impact, indicating where to massage more actively and where less. The room should be cool, and if while you are being massaged on one leg, the second feels cool, you can throw a blanket over it.

To maximize the effect of the massage, it is necessary to use oils with delicate aromas. This will help you relax and unwind, especially after a hard day. If the massage is aimed at relieving heaviness or pain in the legs, warming creams or massage gels can also be used.

Instructions for your massage therapist

It is necessary that the partner take the foot by its arch with one hand, actively rub the foot with the palm of the other hand. As the foot warms up, you can alternate the impact of the palms and knuckles. When the foot begins to warm up, it is necessary to massage each toe separately, in the direction from the nail to the base of the finger, rubbing and rolling the skin with the fingertips.

Then, taking the foot in the hand and fixing it, it is necessary that the partner runs along the foot in a circular motion of the thumb. Where the skin is rougher, you can make bolder, where the skin is very thin - a little easier, so that there is no pain. Special attention it is necessary to pay attention to the heel: the skin on it is usually the densest, so the efforts should be maximum.

Then the partner needs to go to the Achilles tendon zone, it must be massaged with the thumb up and down, without causing pain. Then, with similar movements, it is necessary to massage in the area of ​​\u200b\u200bthe bones of the foot in the ankle area. And at the end - slightly rotate the foot in different directions in the ankle area. It is useful to stretch the foot, as ballerinas do, and then bend it in the opposite direction.

How to do a foot massage

Then let the partner move on to massage the lower leg, where it is necessary to start with warming movements in the form of rubbing, and then massage all the muscles of the lower leg with the knuckles in a circular motion. Further, bypassing the area of ​​​​the popliteal fossa, let him rise to the thigh area and with the same movements that were used during the massage of the lower leg, massage all the muscles of the thigh in front and behind.

It is worth finishing the massage by kneading the buttocks area, starting with rubbing and ending with active pinching and kneading over the entire surface. At the end, light stroking of the surface of the legs follows. After the massage, you should lie down for 15 minutes, prolonging the pleasure.