Health is one of the main values given to man. Often, itching, burning and fatigue appear in the legs for no reason. Massage of the heels and feet completely will help get rid of discomfort. Procedures take a little time, and their implementation is available even at home.
The benefits of heel massage
Relax and get rid of stress will help massage. In society, it is generally accepted that the back and neck are those parts of the body that are massaged to get rid of fatigue. But the heels also have many points that can enter into a relaxation state. Thanks to massage, you can get rid of feelings of anxiety, headache and migraines. In addition, massage has a favorable, calming effect before menstruation and improves sex life.
Massage of the heels of the legs can improve sleep, relieve insomnia and improve blood circulation. As well as proper nutrition, foot massage is able to normalize blood pressure. Massage helps to avoid flat feet and swelling of the legs. It also improves the condition of nails and skin of the feet.
Types of massage
There are several popular and most effective types of heel massage. In the East, the most relevant technique is the point technique. It was in Asian countries that the proverb “health keeps on the soles of the feet” was born. Chinese heel massage has a positive effect on the rejuvenation of the body, prevents premature aging. There is also a Thai foot massage, thanks to which all harmful trace elements and substances are eliminated from the body, often the course of such massage is ten sessions.
Three types of traditional massage are also distinguished:
- treatment usually lasts about twenty-four days, depending on the specific problem of the patient;
- reflex is to change the force of pressing on the heels, strengthens the immune system;
- relaxing - a light stroking massage, the duration of which is no more than fifteen minutes.
Features of the procedure
The heel is one of the most important bones of the human skeleton. No wonder that in the Middle Ages in the eastern countries they tortured, stitching horse hair in the heels - this brought hellish, martyrdom pains. Therefore, it is very important to take care of the feet and regularly massage the heels. It is recommended to massage while sitting on a chair or lying on your back. Today, a huge number of massage mats with a diverse coating are presented on store shelves, but the most effective is still massaging the feet with your hands. In addition to traditional heel massage, rubbing and tingling are often used.
Indications for massage
Foot massage can be used not only as a prophylaxis of various diseases, but also be an excellent complement to treatment. In addition to the fact that foot massage has a positive effect on the musculoskeletal system and muscle corset, it can be an excellent assistant for the following indications:
- Arthrosis / Arthritis.
- Heel spurs.
- Flat feet.
- Hallux valgus.
- Swelling and pain in the legs.
- Rehabilitation after fractures / restoration of mobility.
Contraindications to massage
Of course, in addition to indications, massage of the heels has contraindications. In some cases, massaging the feet can be harmful. After all, massage is the same medical procedure, it should be approached with caution, after consulting with specialists.
Consultations with doctors are mandatory for diabetes mellitus, varicose veins, cancer of any degree, pregnancy, nail or foot fungus, and joint dysfunction.
There are also contraindications in which massage is strictly prohibited:
- Damaged skin on the foot and lower leg.
- Skin diseases.
- Infections
- High / low pressure.
- Exacerbated chronic diseases.
- Mental disorders.
- Menstruation.
- Bleeding.
- Different types of tumors.
- Hyperthermia.
- Blood disease.
Spur Massage
Spurs on the heels are quite common. In medical terminology, it is called plantar fasciitis. Salt deposits in the heel area bring tremendous discomfort while walking. Often people bring the disease to a state where it becomes impossible to get on the heel. Massage with fasciitis is an effective complement to medications. During heel massage with spur, warming and anti-inflammatory gels are used. For the treatment of heel spurs, at least 10 daily massage sessions in combination with physiotherapy are necessary. Hand massage leads to the normalization of blood circulation in the legs, reduces tendon inflammation, softens the skin of the affected heels.
In addition to massage, it is necessary, firstly, to reduce the load on the heel and foot, and secondly, to revise your shoe wardrobe and purchase orthopedic shoes / insoles.
Fracture massage
A fracture is a rather dangerous injury, and a broken leg for some time can deprive many of the possibilities. And after a fracture of the heel, massage is necessary a priori. Immediately after the plaster cast is removed from the injured area, it is necessary to begin massage procedures. Thanks to physiotherapy and massage after a fracture of the heels, the sensitivity and performance of the leg will be restored much faster.
Of course, before a massage, you should consult your traumatologist or therapist. But it is unlikely that in this case, doctors will indicate some contraindications. Massage of the heel during a fracture should be carried out throughout the entire period of rehabilitation, until the ankle acquires its former functionality. Sessions can be held daily for 15-20 minutes. It is best to carry out the procedures in combination with painkillers and healing ointments. Alternatively, you can use various essential oils, for example, a little tea tree, ylang-ylang or bergamot.
It is very important to always develop the ankle and foot. An integrated approach to restore mobility includes: physiotherapy exercises, massage course, physiotherapy and medications.
How to prepare for a massage
It must be remembered that the key to a good massage is the right preparation:
- A few hours before the session, you must refuse to take any food or alcohol.
- Before the procedure, you need to take a shower and make sure your legs are clean.
- If self-massage or massage is performed at home, you need to wash and disinfect your hands before / after the procedure.
- Before the massage, you must go to the toilet.
- Do not use perfumes and highly scented creams before massage treatments.
- Relaxation not only of the body, but also of thoughts. If the massage takes place at home, you need to create a relaxing environment in the room and psychologically tune.
- Directly during the massage you need to control your own breathing: it should be even, without jerking.
- A massage session of one foot should last no more than 20-25 minutes.
Massage at home
It is not always possible to turn to a professional massage therapist for help. This raises the natural question: how to do heel massage at home? It is good when there are households in the family who are ready to do massage themselves. Massage at home is best done on a bed / sofa without a back / armrests. When the "patient" will lie on his stomach, the muscles of his legs will be as relaxed as possible.
Before starting the massage, it is necessary to warm up the feet as best as possible, not only the sole, but also the inside / outside. To begin, use stroking and pulling movements, conducting an ankle between the palms. Heel massage should be treated with extreme caution. With one hand, it is necessary to fix the foot, and with the other to knead the heel. Press the edge of the palm of your hand and move along the foot from the toe to the lower leg.
To massage the heel at home, you can use the following methods:
- straight tweezers - pinching the heel with the fingers of one hand;
- the use of the phalanges of the fingers - in circular movements to press on the heel from the outside and inside;
- movements with the fingertips - it is necessary to make circular, light circular circular pressure with your fingertips;
- heel movement - use all available massage methods, trying to move the heel out of place, but it’s important not to overdo it, use smooth and accurate movements.
In order to achieve a positive outcome, it is necessary to massage the entire foot and ankle, and not just the injured heel. Thus, with a massage of the heels at home, pain will disappear faster, and due to the normalization of blood circulation, leg functionality will be restored.
Self massage foot
A person who is able to conduct a massage session may not always be next to the patient. In such situations, do not despair, it is better to learn the technique of self-massage. This will help not only during rehabilitation after injuries, but also come in handy in everyday life after a hard day on your feet.
First, do not forget to use massage / essential oils or warming gels. Secondly, we completely relax. For self-massage, you need to take a comfortable position in an armchair or sofa (always with a back). In order not to stain the surface on which the massage session takes place, it is necessary to put a towel under the hips. The massaged leg must be bent so that the knee "looks" to the side, and the foot rests on the thigh of the other leg.
Performing self-massage is practically no different from massage techniques at home. But there is an advantage: the injured patient himself will feel where to press harder and where to make stroking movements. But in any case, the session must begin with grinding and warming up not only the heel, but also the entire foot. Another plus of self-massage and massage at home is that a person himself can adjust the pattern of massaging movements.
Heels and acupuncture
In addition to traditional massage, you can use the practice of acupuncture. On the foot, including on the heel, there are many nerve endings, the competent study of which will bring worthy results. Acupressure not only helps to restore the injured heel, but also has a beneficial effect on the performance of internal organs and the general condition of a person. Regardless of the patient's age, heel reflexology gives positive results. But it is worth abandoning it during pregnancy, violations of the skin on the foot and with exacerbation of chronic diseases.