To give a foot massage, have the person lie or sit back comfortably with the foot supported on a towel, warm the foot with long strokes from toes to ankle, then use thumb circles on the sole, a gentle squeeze and pull on each toe, knuckle presses along the arch, and finish with slow strokes up to the ankle. Use a little oil or lotion and medium pressure. The routine below takes about 15 minutes, 7 to 8 minutes per foot.
Feet do more work than any other part of the body, and they get the least care. Shoes all day, standing at the counter, the walk from the parking lot. When someone sinks back into the sofa at night, their feet are the first thing that wants attention. Here is the good news: a foot massage is the easiest massage to learn, and one of the most appreciated. Fifteen minutes, a towel, a little lotion. That is all.
Position and setup
- Face up: the person lies on the bed or sofa with a pillow under the knees, and you sit at the end with their foot resting on a towel on your lap. Best for a relaxed, chatty foot massage.
- Face down: the person lies on their front with a pillow under the ankles, and you work on the soles and calves from the end of the bed. This is how many spas do it, because the legs and lower back can let go too. It is only comfortable if the head is straight, so use a face cradle, like a face cradle for the bed, instead of a twisted neck on a pillow.
- Supplies: a towel, a small amount of lotion or oil (see how to choose a massage oil), warm hands and, ideally, a warm foot soak first.
6 foot massage techniques
| Technique | How to do it | Where |
|---|---|---|
| Long strokes | Both palms glide from the toes up over the top of the foot to the ankle | Top of the foot, to start and finish |
| Thumb circles | Small, slow circles with the pads of both thumbs | Sole, heel, ball of the foot |
| Knuckle press | Make a loose fist and press the flat of your knuckles in slow lines | Arch and sole |
| Toe squeeze and pull | Gently squeeze each toe at the base and slide out to the tip | Each toe |
| Wringing | Both hands wrap around the foot and twist gently in opposite directions | Middle of the foot |
| Ankle circles | Hold the heel and slowly rotate the foot in both directions | Ankle |
The 15-minute routine, step by step
Do steps 1 to 7 on one foot, cover it with the towel, then repeat on the other.
- Hold (30 seconds). Wrap both hands around the foot and hold still. Let them feel your warmth before you move.
- Long strokes (1 minute). With lotion on your palms, glide from the toes up to the ankle and back down the sides.
- Sole thumb circles (2 minutes). Work from the heel up to the ball of the foot in small circles, then back down.
- Arch knuckle press (1 minute). Press the flat of your knuckles slowly along the arch, heel to toes, three or four times.
- Toes (1 minute). Squeeze and gently pull each toe, then glide your fingers between the toes.
- Wringing and ankle circles (1 minute). Wring the middle of the foot gently, then rotate the ankle slowly both ways.
- Finish (30 seconds). Long, slow strokes, lighter each time, then hold the foot still between your palms for a few breaths.
Pressure and areas to avoid
Most people like firm pressure on the sole and lighter pressure on the top of the foot, where there is little padding. Ask once: “More or less?” Feet can be ticklish. Firm, slow pressure tickles far less than light, fast touches, so if they squirm, press a little more firmly and slow down.
- Skip any blister, cut, wart, fungal infection, swelling or recent sprain.
- Be gentle around the ankle bones and the top of the foot.
- If the person has diabetes, circulation problems or is pregnant, check with a healthcare provider before regular foot massage.
Turn it into a full spa night
A foot massage is the perfect ending to a longer massage. Start with the back and shoulders face down, move to the legs, finish with the feet. Our 45-minute full body massage sequence shows the order, and couples massage at home explains how to take turns. Done face down on a bed with the head straight, it feels much closer to a spa than a sofa ever will. That is what a massage headrest for the bed is for.
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Get the Bed Cradle — 10% off today →Frequently asked questions
How do you give a good foot massage?
Warm the foot with long strokes, then use thumb circles on the sole, knuckle presses along the arch, a gentle squeeze and pull on each toe, and slow ankle circles. Finish with light strokes and use medium-firm pressure on the sole.
How long should a foot massage last?
About 5 to 10 minutes per foot. The routine in this guide takes about 15 minutes for both feet.
Should you use oil or lotion for a foot massage?
A small amount of lotion or oil helps your hands glide. Lotion absorbs faster, which is useful if the person will walk afterward. You can also massage without oil using pressing techniques.
Is it better to give a foot massage face up or face down?
Face up is relaxed and easy. Face down lets you work on the soles and calves the way spas do, but it is only comfortable if the head stays straight, for example with a face cradle on the bed.
When should you not massage feet?
Avoid feet with open cuts, blisters, infections, swelling or a recent injury, and check with a healthcare provider first if the person has diabetes, circulation problems or is pregnant.
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With the Vitabyo Bed Cradle, they can lie face down on your bed with the head straight while you work from the shoulders down to the feet. $128, free US shipping, 30-day returns.
See the Bed Cradle →Massage at home is for relaxation. Skip any area with a fresh injury, bruise, rash or broken skin. If the person is pregnant, has a medical condition or recently had surgery, check with a healthcare provider first. The Vitabyo Bed Cradle is a comfort accessory, not a medical device.