The legs are that part of the body that has to undergo a tremendous load every day. The overall well-being of a person largely depends on their health. It is enough to recall the pleasure that people get by simply massaging their legs or immersing them in warm water. How to do self-massage of legs to relax and prevent diseases?
Stimulation of the reflex zones of the feet
An important part of the legs are the feet. According to Eastern doctrine, they are directly connected to many organs in the human body and contain many nerve endings, receptors that transmit information to organs, cells and the brain.
It has already been proven that poor blood circulation in the legs or vascular disease, uneven loads, which are accompanied by pain and limited foot mobility, can cause diseases of other organs. There is also feedback. It is expressed in the fact that the affected internal organs can also adversely affect the blood supply to the feet. Therefore, through self-massage of the legs, it is possible to carry out not only effective diagnostics, but also the treatment of body pathologies.
Foot map
To determine the reflex zones during massage, there is a foot map on which all important points are indicated, and their relationship with specific organs is also indicated. The sole of each leg contains thirty-six zones.
Reflexologists have created several techniques for manual self-massage, which effectively relieve pain and fatigue, correct the shortcomings of physical development. Along with manual, there is a hardware massage. Devices also act on reflex points. The rating of foot massagers can be seen in this article.
The foot is a projection of the human body, where:
- fingers indicate the head;
- heels - the pelvic region and knees;
- on top are the points that are responsible for the visual and auditory organs, the pituitary gland and the brain;
- the expansion zone of the foot is associated with the liver, lungs and heart;
- the lower part is responsible for the genitals, intestines and kidneys;
- on the inner side surface traced connection with the spine.
Manual and hardware massage improve the functional properties of the foot and legs in general, and also allow you to influence and normalize the work of other organs of the human body. Russian experts advise you to pay attention to the Bradex Bliss Massager. According to them, the device copes well with foot and foot massage.
Types of foot massage
Masters of massage created several types of effects on the zones of legs and feet.
The main techniques are:
- Thai massage. Many people believe that this technique is comparable to yoga. It pays attention to the joints and muscles - during the massage they are intensively affected. It uses deep pressure, twisting the feet, bending the fingers, pressing the crossed feet. Thin wooden sticks are used to influence individual points.
- Chinese massage. By activating the reflex zones, the masters open the channels through which the energy of Qi life begins to move actively. Often massage techniques are combined with acupuncture sessions.
- Reflex or acupressure foot massage. This is a technique that requires a good knowledge of the location and purpose of the active points. According to Eastern teachings, the effectiveness is explained by the fact that during the massage energy is released, which harmonizes the work of organs. European experts, however, explain the effect of this massage by the release of endorphins that occurs when you click on the points. It is believed that as a result, the body activates the resources of its own body, which contribute to the restoration of affected organs. In this type of massage, stroking, pressing, rubbing, vibration techniques are used.
- Therapeutic massage is prescribed by doctors for diseases of the musculoskeletal system. With its help, mobility of the foot improves, pain is relieved. One of the types of therapeutic massage is lymphatic drainage massage. It is a technique that stimulates the circulation of lymph through the lymphatic system. This, in turn, effectively removes toxins, improves metabolism and strengthens the immune system. The technique allows lymphatic drainage foot massage at home.
Features of lymphatic drainage massage
The lymphatic system is a part of the cardiovascular apparatus of the human body, playing an important role in its life. Lymph takes part in the processes of metabolism, cleansing cells and tissues, and also protects against harmful microbes and viruses.
The lymphatic system experiences huge loads associated with the modern lifestyle of a person, which is accompanied by:
- lack of sufficient time for sleep;
- the presence of a sedentary lifestyle;
- lack of proper diet;
- an abundance of stressful situations;
- the presence of bad habits.
All this can cause dysfunction in the lymphatic system, as a result, metabolism may be disturbed, lymphostasis may occur, that is, stagnation of lymphatic fluid, which leads to the formation of edema.
To eliminate these problems and normalize the body's work, it is necessary to establish proper nutrition, observe a rest regimen, connect physical activity and perform lymphatic drainage self-massage of the legs.
His technique is a wave-like soft movement that takes place according to the direction of lymph flow through the lymphatic vessels.
Lymphatic drainage massage techniques
Since the manipulation has a direct effect on the lymphatic vessels, an ideal option for a massage would be to contact a qualified specialist.
If necessary or inability to visit a specialist, you can carry out a light lymphatic drainage foot massage at home.
The following techniques for such massage exist:
- Superficial - in this case, the effect on the skin is superficial. As a result of manipulations, receptors located in the skin and small capillaries are affected. During the massage, circular movements with a slight pressure on the tissues are performed, as a result, the spasm of the vessels is eliminated, which stimulates the movement of lymph to the lymph nodes.
- Deep - this technique involves stimulating the deep layers of tissues. This requires a stronger effect, as a result of which the swelling of the legs is removed. By special techniques, the masseur enhances blood flow, causing the lymphatic vessels to become wider, as a result of which the lymph moves freely in the intercellular space.
The sequence of actions is as follows:
- Problem areas are heated with smooth movements, warming the outer layer of the skin.
- For fifteen to twenty minutes, massage the legs in the direction from the feet to the hips.
- After a massage, you need to take a contrast shower.
Contraindications to lymphatic drainage massage
Experts warn of the following: although lymphatic drainage massage is therapeutic and prophylactic, it cannot be treated irresponsibly. It is advisable to pre-attend a training course in a massage school.
In the case of certain diseases, the procedure is prohibited.
The list of them is as follows:
- impaired functioning in the genital area;
- heart disease
- kidney disease
- organ inflammation;
- pregnancy;
- oncological diseases;
- thrombophlebitis;
- the presence of diabetes;
- infectious diseases.
Foot massage for varicose veins
Many people are interested in foot massage for varicose veins, whether it can be performed with this disease. Experts warn that it is possible to act on the legs with such a disease, it is not a contraindication, you just need to approach the massage technique correctly.
If performed correctly, the procedure will reduce pain in the legs, improve the condition of the capillaries, and normalize the outflow of blood from tissues and cellular metabolism. The most effective and safest massage will be, which is carried out in the initial stages of varicose veins, when there are not yet expressed signs of the disease.
Performing a massage is not allowed if pustules and ulcers are present on the skin.
In some cases, massage provokes an increase in hemoglobin, an increase in white blood cells and an increase in blood pressure. After some time, the condition returns to normal.
Vacuum massage
Foot massage with jars (vacuum) has been known in the world since ancient Rome. Also in the Arab countries, the technique of using cans was widely used. And in Russia they used to treat colds.
The development of cosmetology and medicine has made known the fact that can massage can be used to achieve healthy and beautiful skin.
It is divided into two types:
- Cupping (manual) - glass or silicone one-piece containers in the form of a bell are used. The first due to the warm air stick to the body, the second - by creating a vacuum by pressing.
- The apparatus massage is distinguished by the fact that through the hose to the vacuum apparatus a bowl is connected in the form of a can, into which air is pumped and sucked out in turn. Such an effect improves blood circulation in the tissues, normalizes the circulation of lymph and intercellular fluid, removes congestion, improves the respiration of the skin, making its tissues elastic and resilient, and reduces swelling. Also, such a procedure is widely used for the breakdown of adipose tissues.
The use of massagers
More recently, needle massagers used for rolling feet and massage mats with applicators were used as massagers.
Modern massagers are sophisticated electronic devices with electronic control, a large number of interchangeable nozzles and functions. They are distinguished by a design that is dictated by the nature of the effect on the body.
Using a foot massager will help to significantly improve well-being, you just need to choose a really high-quality device.
Devices are divided into several types:
- combined;
- vibrating;
- roller;
- hydromassage;
- compression.
With the help of these devices, severity, fatigue in the legs, a feeling of pressure and numbness are easily removed.
Instrument Rating
Below is the rating of foot massagers from the five most popular brands:
- Japanese massager Marutaka RA-01J is recognized as the most effective, as its actions are similar to shiatsu massage. The device has several programs (pressotherapy, acupuncture and reflexology) and operating speeds.
- Multifunctional Japanese massager Canoo-5 is designed for active study of calves, hips and feet - thirty pillows and over forty rollers will have an effect. The massager use several massage techniques at the same time.
- The Takasima RK-808 massager, which has 39 automatic programs, is designed to work out the entire leg - from hips to feet.
- The OTO Power Foot PF-1500 massager from Philips is distinguished by an innovative design - the blades located inside the wear-resistant cover and seventy-four rollers knead the leg muscles in several planes at the same time, affecting the active points of the foot.
- Bradex Bliss Massager is a silent roller device for massage of the ankles and feet, repeats the actions of the fingers of a masseur.
Manual massage technique
As taught at the massage school, the session is divided into three stages:
- Preparatory - by stroking and rubbing the tissues are heated.
- The main one is the active stage - a sequential effect on each finger, then on the sole, outer side, upper and side, heel, Achilles tendon, ankle.
- Final - by stroking the tissues relax.
During the active stage, the following techniques are used:
- stroking with knuckles or palm;
- circular grinding in different directions;
- forceps kneading;
- pressure on the reflex points;
- striking;
- shaking the foot.
Indications for massage
Self-massage of legs and feet is recommended as a therapeutic or prophylactic procedure for many diseases.
The list of them is as follows:
- joint diseases;
- orthopedic pathologies;
- fatigue and swelling of the lower extremities;
- stressful conditions;
- spinal problems;
- heart and vascular diseases;
- circulatory disorders in the legs,
- rehabilitation measures;
- varicose veins;
- headache;
- chronic colds.
Performing the procedure at home
Most massage techniques are available for home use, especially for relaxing techniques.
How to do foot massage at home:
- Wash hands and feet.
- Take a comfortable pose.
- Heat the skin by rubbing, apply massage oil.
- Stroking and rubbing the upper part and lateral surfaces of the foot, reach the ankle.
- Knead all fingers alternately.
- Rub the sole in the direction from the fingers to the heel, knead with a fist.
- Work out the upper surface of the foot in circular motions with pressure.
- Palms rub the calves and ankles from the bottom up.
- Knead the ankles, soles and the outside of the foot three times.
- Finish the massage with relaxing light strokes.
Slippers or rugs with spikes, rolling in the feet of small round objects, walking on peas are also suitable for independent massage.
All procedures should be carried out only after consultation with a specialist.