Foot and calf massage
Perform foot massage at home on a rug or blanket. When outside, just sit on grass or on beach sand. Begin with your feet. Bend your left leg and place it on its heel. Leave your right leg to rest. Grab your foot with the fingers of both hands and knead the top of them. Begin with a gentle rub moving from your toes to your ankle. Use circular motions and increase intensity. The direction should be from your toes towards your ankle.
Rub your ankle joint with your fingertips. The tendon demands special attention. This is the part attached to your heel-bone. To relax your tendon, bend your right leg a bit and support your left foot on it. Grab the tendon of your left leg between your thumb and index finger just above the heel and start rubbing towards the calf.
Now it’s time for the calves. Keep your legs in the previous position. Begin with stroking your calf strongly with both hands. Use one to gently stroke the calf and the other hold the leg from the shin. Your hands should move from the ankle joint towards your knees. Now grab your calf muscles and squeeze them from the heel moving upwards to the back of the knee.
Keep your feet on the ground while doing this. It’s a bit more difficult to deal with the muscles around your shins. Rub them with the fingertips of your right hand using circular motions and moving again from the foot towards the knee. Your left foot needs to rest on the right and be directed slightly inwards. Use your left hand to push your knee a bit inwards toward the floor.
Repeat everything with the other leg.
Massaging has a very beneficial effect on joints, as they have a complex structure that need more care than mere exercise. This is especially so in case of leg joints that experience a much heavier load than your upper limb joints even in case of simple everyday walking. Since your knees are the most burdened joints in your body, they should receive special care. Correctly performed massage strengthens your joints and it is recommended as a prophylactic measure.
Let’s begin with your left foot. Place it along the edge of your couch sitting with your left side towards the couch. Stretch your right leg on the floor in front of you. Bend your left couch-side foot from the knee. Knead the knee joint of your bent leg with both hands, moving towards your thighs until you reach your crotch. Move your hands back to your knee to begin massaging the back of your knee.
Grab your knee between the fingers of your right hand and rub it in circular motions toward yourself. Then make rubbing movements alternating between your thumb and your fingertips held closely together. Always begin lower massaging the front side of the joint first.
Get your other hand involved too and rub the sides of the knee with circular movements of your thumbs. Remember that your motions should be directed upwards.
Now you only have to massage the back side of the knee, the hock. You'll rub it with all ten fingertips very gently, as it keeps important vessels and has very superficial nerves.
Move to massaging your thighs, but don’t change your position. Stretch your left foot along the edge of the couch, lean your right leg comfortably on the floor. To knead the front half of your thigh as your dealing with your knees, go straight to the squeezing technique. Do it simultaneously and slowly with both hands moving toward your hips from the knees.
To massage the back half of your thigh, bend your leg from the knee under about 90 degrees to better relax the muscle. Begin squeezing from the back of the knee heading towards your crotch.
Massage your buttocks while standing legs slightly spread. Massage your right buttock with your right palm. Begin with rubbing the muscle. Keep your fingers together and move upwards with circular movements. Direct your fingers slowly from the middle towards the edges and bring your fingers upwards with every movement. Then squeeze your buttock with similar movements but heading up. You should relax enough to easily grab the muscle between your fingers and thumb.
Repeat everything on your other leg and you’ve finished rubbing your lower limbs!