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There are various techniques for giving a foot massage. Benefits include relaxation, sleep aid, and improving mental health.

At the end of a long day, many people enjoy giving or receiving a foot massage. Foot massage can aid relaxation and may relieve muscle aches.

There are many ways to massage feet that are easy to try at home. This article gives step-by-step instructions for 12 foot massage techniques.

1. Warmup twists
Warmup twists are one way to start a foot massage. To use this technique:

place the palms on either side of the foot
gently pull the right side of the foot forward while pushing the left side back
push the left side of the foot back while pulling the right side forward
repeat this twisting motion, working the hands from the ankle to the toes
The gentle twisting motion helps warm up the foot in preparation for further massage.

2. Arch rubs
People can use arch rubs to massage the underside of the foot. To use this technique:

hold the top of the foot in one hand
with the fingers of the other hand, rub the length of the arch
do this repeatedly, from the heel to the ball of the foot
3. Toe bends
Toe bends may encourage flexibility in the foot. To use this foot massage technique:

hold the heel with one hand
bend all the toes on one foot back and forth at the same time with the other hand
repeat this movement, gently increasing pressure and flexing the toes to their full range of motion