To rub your heels effectively, you'll want to massage them in a way that relieves tension and promotes circulation.
Here's a step-by-step guide:
- Find a comfortable position: Sit down and prop your foot up so you can easily reach your heel.
- Apply lotion or oil (optional): This helps your hands glide smoothly and avoids friction.
- Locate the plantar fascia: The plantar fascia is a ligament that connects your heel bone to your toes. It runs along the bottom of your foot.
- Start the massage:
- Circular motions: Use your thumbs to massage your heel in small, circular motions. Start at the base of your heel where the plantar fascia connects and work your way around the heel bone.
- Deep pressure: Apply firm, even pressure, but avoid causing pain. If you find a tender spot, spend a little extra time gently massaging it.
- Linear strokes: Use your thumbs or knuckles to make long, smooth strokes along the bottom of your foot from your heel towards your toes.
- Focus on sore spots: Pay attention to any areas that feel particularly tight or tender. These are likely areas where you're holding tension.
- Continue for several minutes: Aim for at least 5-10 minutes of massage per heel.
- Repeat regularly: Massage your heels regularly, especially if you stand for long periods or experience heel pain.
You can also use tools like a tennis ball or massage ball to roll under your foot for a deeper massage. Always listen to your body and stop if you experience any pain.
