Ease Stress and Sleep Better with a Simple Foot Massage

Melt Tension with a Self Care Foot Massage

Setting aside time each night for a foot massage is the ultimate self care practice. A nourishing blend of carrier oils or cream provides much needed moisture to the typically dry skin of the feet. But the benefits of a foot massage are greater than well-moisturized feet!

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Benefits of Foot Massage

A massage is a wonderful way to moisturize the skin and ease strain, and the benefits of a foot massage extend beyond the feet and skin to the rest of the body.

A foot massage improves circulation in the feet and legs. This is an excellent benefit for those who spend a lot of time sitting at a desk or who stand all day.

Improving your circulation also enhances lymph circulation which directly supports a healthier immune system.

A daily foot massage can help ease foot discomfort caused by plantar fasciitis, arthritis, bone spurs, or simply spending a lot of time on your feet!

The feet are filled with pressure points. So when you massage your feet you can actually encourage tension release and relaxation throughout the body. This is why a foot massage is my favorite part of a bedtime self care regimen. It’s also why I recommend putting pebbles in your foot bath! (By the way, here’s a good herbal salt for pre-foot massage soaking!)

⭐Easy Self Care Foot Massage Blend

I love the versatility of this foot massage recipe. It uses your favorite carrier oils or unscented cream or lotion as the base. Easy-peasy.

• 1 drop Carrot Seed (Daucus carota)—the essential oil, not the carrier oil
• 1 drop Lemongrass Rhodinol (Cymbopogon citratus ct rhodinol)*
• 2 drops Geranium (Pelargonium graveolens / P. x asperum)
• 4 drops Frankincense (Boswellia carteri or B. frereana)

You will also need:

• 2-ounce serum dropper bottle or bottle with treatment pump (for massage oil) or jar (for cream/lotion)
• 2 ounces carrier oils or unscented cream/lotion

🌺See my Recommended Suppliers below

*Lemongrass Rhodinol is a special type of skin-friendly Lemongrass. If you do not have Lemongrass ct rhodinol, replace with 1 drop Palmarosa (Cymbopogon martinii var motia) or add an additional drop of Frankincense.

Each of these essential oils is excellent for skin care, especially when it comes to skin on the feet. They all help reduce skin irritation and heel dryness, and together they pack a fabulous antimicrobial punch!

Make a Massage Cream

Making a foot massage cream is very easy. Simply fill the 2-ounce jar to just below the shoulder with your favorite unscented cream or lotion. Add the essential oils and stir well—I like to use a tiny spatula (like these) so I can scrape the sides of the jar. Seal tightly. Then shake very well to combine completely. Affix a label.

Make a Massage Oil

Making a foot massage oil can be as simple as combining your essential oil blend with a single skin-nourishing carrier oil. However, I like to combine a few different carrier oils in my foot care blends.

Some of my favorite foot massage oils are:

• Jojoba,
• Grapeseed,
• Hemp seed,
• Apricot seed, and
• Sunflower seed oils.

These are all great on their own or in a blend.

I also like to include some Passion Fruit seed oil in my bedtime formulations, like this Sleep Assist Roll-On.

Here’s a bedtime foot massage oil blend to try:

1. Add Easy Foot Massage essential oils to the bottle.
2. Add 3 Tablespoons (27g) Jojoba—about halfway.
3. Then add 5 teaspoons (16g) Grapeseed oil—a bit below the shoulder.
4. Add 2 teaspoons (6g) Passion Fruit seed oil—to the shoulder.
5. Add 1/8 teaspoon (0.5g) Vitamin E (Tocopherol).
6. Seal bottle tightly, and rock gently to combine.
7. Affix a label.

🌺See my Recommended Suppliers below

💚PRO TIP 1: Adding Vitamin E extends the shelf life of your massage oil by reducing the speed of oxidation which leads to rancidity.

💚PRO TIP 2: To reduce spillage use a small funnel when transferring the carrier oils to your dropper bottle.

How to Give Yourself a Foot Massage

Set aside a few minutes at least several times a week for this self care practice. Listen to your feet. If you feel any pain ease up on the pressure and focus gently on that area or simply move on. A foot massage shouldn’t be painful. It should be a tension-releasing, soothing self care activity.

1. Ensure both feet can reach the floor comfortably.
2. Rest one foot on the top of the opposite leg/knee.
3. Apply a small amount of the massage blend to your entire foot, using gentle strokes to encourage circulation.
4. Start by massaging the inner side of your ankle around the ankle bone with fingertips or thumb(s).
5. Then massage your heel—this area works hardest to support your body through the day, carrying about 60% of your body weight.
6. Move to your arch and continue the massage.
7. Curl your toes, locate the natural indentation, then relax, and massage this area.
8. Massage the ball of your foot.
9. Use your thumb to massage in an arc along the base of your toes.
10. Massage the inner base of your big toe.
11. Massage the base and pads of each toe.
12. Place the palm of your hand across the sole of your foot and squeeze gently along the entire foot, heel to toe.
13. Finally, run the heel of your hand lightly along the sole of your foot several times, heel to toe.

Repeat with the other foot, then slip on a pair of soft socks until you climb under the covers for the night.

💚PRO TIP 3: Spritz each foot with Lavender, Frankincense, or Roman Chamomile Hydrosol before adding massage oil or cream! This provides nourishing hydration and gentle, calming aromatherapy.

So, if your body is tense, your mind is racing, and your feet are tired, give yourself a bit of tender loving self care with a foot massage tonight!

Self Care Foot Care Shopping List

You can find some excellent Natural Foot Care ingredients, tools, and containers in my list on Amazon. And here are my specific recommendations for the ingredients I use in our foot massage blends:

• Apricot seed/kernel oil (Prunus armeniaca):
  • Plant Therapy (Direct and Amazon)
  • Nature Packaged, direct from (on Amazon).

• Grapeseed oil (Vitis vinifera):
  • Nature Packaged, direct from EIR Oils Spain (on Amazon)
  • Sky Organics, organic (on Amazon).

• Hemp Seed Oil (Cannabis sativa):
  • Plant Therapy, organic, for skin care (Direct or Amazon)
  • Manitoba Harvest, organic, for lip balms & culinary use (on Amazon).

• Jojoba oil/wax (Simmondsia chinensis):
  • HobaCare, organic (use code “momsjojo20” to save on your first order)
  • Aromatics International, organic
  • Plant Therapy, organic (Direct and Amazon).

• Passion Fruit seed oil (Passiflora edulis):
  • Renewalize, cold-pressed, unfiltered (on Amazon).💛

• Sunflower seed oil (Helianthus annuus):
  • Renewalize, organic, high-linoleic (on Amazon).💛

• Vitamin E (Tocopherol):
  • Cliganic, organic D-alpha Tocopherol (Direct and Amazon).

• Carrot Seed essential oil (Daucus carota):
  • Aromatics International, organic
  • Plant Therapy, sustainable (Direct and Amazon).

• Frankincense Carteri essential oil (Boswellia carteri):
  • This is a precious species, threatened by over-harvesting; please choose your supplier wisely.
  • Plant Therapy, organic (Direct or Amazon)
  • Aromatics International, organic (Direct and Amazon)
    • TIP: Frankincense hydrosol from Aromatics International (Direct and Amazon) is beautiful for skin care

• Frankincense Frereana essential oil (Boswellia frereana):
  • My favorite Frankincense essential oil for skin care
  • Plant Therapy, organic (Direct and Amazon)
  • Aromatics International, organic.

• Geranium essential oil (Pelargonium graveolens / P. x asperum):
  • Aromatics International, organic Rose Geranium
  • Plant Therapy, organic Egyptian Geranium (Direct and Amazon)
  • Plant Therapy, sustainable Bourbon Geranium (Direct and Amazon).

• Lemongrass Rhodinol essential oil (Cymbopogon citratus ct rhodinol):
  • Aromatics International, organic.

• Palmarosa essential oil (Cymbopogon martinii):
  • Aromatics International, organic
  • Plant Therapy, organic (Direct and Amazon).

• Lavender Hydrosol (Lavandula angustifolia):
  • Aromatics International, organic
  • Plant Therapy, organic (Direct and Amazon).

• Frankincense Hydrosol (Boswellia carteri):
  • Aromatics International, organic

• Roman Chamomile Hydrosol (Anthemis nobilis):
  • Plant Therapy, sustainable (Direct and Amazon)
  • Aromatics International, organic.