Many senior citizens suffer from pain and anxiety. Medications are the first option that comes to mind for managing these two common afflictions of ageing. Unfortunately, medications often have adverse effects and are not always readily accessible. Therefore, the desire to cope with physical and mental discomfort without drugs grows with each passing day. One method that is rising in popularity nowadays is massage therapy. In this article, we will review the effects of hand and foot massage and then help you massage your hands and feet effectively by laying out the instructions step by step.
What is a hand and foot massage?
Hand and foot massages are performed by applying pressure to your hands and feet in different amounts to improve your wellbeing. Imagine your body as a statue whose hands and feet are attached to internal organs and body parts with strings. Applying pressure to certain spots on your hands or feet affects certain organs in your body.
Is it risky to get a hand and foot massage?
There are no risks for a healthy person in a normal situation. However, you must not massage a person suffering from wounds, fractures, or cancer of any kind. You should also consult your masseuse if you are pregnant since pressuring some reflexive points of your hands and feet may induce contractions.
The benefits of hand and foot massage
Discovering the potential benefits of hand massage for the elderly will certainly be pleasant for you. Here is a list of only some of the positive effects of massages on your physical and mental state.
Relieves Pain
A massage done in a standard way eases strained muscles and helps you overcome pain in almost any part of your body.
Reduces stress and anxiety
Massaging your hand and feet makes you relax. Based on scientific studies, those who receive massage therapy have a lower level of anxiety.
Improves blood circulation
The main goal of getting a hand and foot massage is to have better blood circulation. Occasionally, our hands and feet may become numb or even sensitive if the nerve endings are not supplied with enough oxygen by the blood flow.
Puts you in a better mood
Many professionals believe that getting a massage can help you fight depression and put you in a better mood.
Helps you sleep better
Massaging your hands and feet before going to bed helps you have a peaceful night's sleep. This benefit is mainly because of the improvement in blood circulation.
Improves the overall health of your hands and feet
It is only natural to have healthier hands and feet by massaging them regularly. Having the ankle and wrist muscles stimulated with massage makes them more flexible and stronger, preventing different types of injuries.
Reduces swelling
Swelling or edema happens when small blood vessels leak fluid into nearby tissues because of injuries or inflammation. Moreover, in virtually every pregnant woman, edema is a major problem. Regular foot massages may help relieve this problem.
Enhances nerve functions
Neuropathy is a condition caused by nerve damage. The hands and feet of someone suffering from neuropathy are numb, tingly, and they always hurt. Performing a massage can help the body overcome symptoms of the disease by gently stimulating damaged nerve fibres.
Tips for massaging
Massaging can be done in almost any place. When you are massaging a person, the most important factor is that he or she is comfortable. Here are some tips you would want to keep in mind the next time you massage a beloved senior or even yourself.
· The person should be in a suitable place and a comfortable position.
· Your comfort also matters. Stand or sit comfortably, and make sure you are not straining your back.
· Begin by taking two to three comfortable deep breaths. Encourage the person to relax, as well as yourself.
· Make sure your hands are warm before touching the person.
· Depending on the person's comfort level, age, needs, and condition,
· You can use moderate to light pressure.
· Always smooth your hands over the skin with lotions or creams. Never pull the skin.
· Make all movements in sets of three so that the person becomes accustomed to the touch.
How to perform a hand massage?
Here are the standard hand massage steps if you want to try it out and see the effects for yourself:
1. Stretch out your hands and fingers to warm them up. Fist your fingers, then extend them out. Repeat this action five times.
2. Apply a little massage oil or lotion to your hands.
3. Put your thumb and forefinger together, and pinch the fingertips. Rub them gently from front to back and from side to side. Switch hands and repeat the same action.
4. Begin massaging the knuckles and work your way up to the fingertips. Pull and twist your finger while massaging carefully.
5. Massage the skin between your fingers. Press as hard as you are comfortable.
6. Take the palm of one hand, place it in the palm of the other hand, and begin massaging it with the thumb. This way, you can massage the back of your hand. Begin by massaging the little finger up to the wrist and back with firm strokes. Repeat for each finger.
7. With your thumb, massage the inside of both wrists. Make sure you do it with both hands.
8. Now is the time to massage the palms of your hands. Make short, firm strokes with one hand while holding the other and massaging the palm. It would be best if you began at the palm's center and then get to the sides.
9. Press gently in the center of each palm for 10-15 seconds.
10. Finish the massage by stretching out your fingers once more. Immediately after the massage, shake out your hands, fist them and stretch them out.
How to perform a foot massage?
Subsequently, follow the instructions below step by step to perform a foot massage at home or any other comfortable place:
1. Choose a comfortable spot and place one foot on the opposite knee so that you can reach it with your hands.
2. With both hands, rub the bottom of the foot with your thumbs. Beginning with the heel, slowly move on to the toes.
3. Rub your toes with your fingers, and then gently pull each toe up between your fingers.
4. Make long strokes or small circles on the ball of your foot. Cover your arch and heel as well.
5. When the massage is finished, rotate your feet three times and gently stroke them from ankle to knee.
Conclusion
Note that massage cannot replace the original treatments. In most cases, they ease the pain and help the primary treatment be more effective. Nevertheless, no one can deny the benefits and positive effects of a good hand and foot massage. The bottom line is receiving a hand, and foot massage is an excellent choice since it is an easily accessible, inexpensive way of easing the pain and tension in your muscles.
Sources: intermountainhealthcare – healthline - livingmaples