How to Massage Your Own Feet: A 5-Minute Routine You Can Do Sitting Down

By Mark from Outback, The Outback Series customer care6 min read

Why a nightly foot massage is worth five minutes

Your feet carry you all day and get the least attention of any part of your body. A few minutes of massage feels good, helps you slow down at the end of the day, and gives you a reason to actually look at your feet, which is a good habit at any age.

You do not need special skills. If you can hold a coffee mug, you can do this.

What you need

• A sturdy chair with your back supported, or the edge of the bed.
• A towel under your foot.
• A little oil or lotion so your hands glide instead of drag. An oil that fully absorbs will not leave your socks greasy.
• Short fingernails. Your thumbs do most of the work.

The 5-minute routine (about 2 and a half minutes per foot)

1. Get comfortable (10 seconds). Sit back and rest your right ankle on your left knee. If that is hard on your hips, put your foot on a low stool and lean forward a little instead.
2. Warm it up (20 seconds). Sandwich your foot between your palms and rub briskly, top and bottom, like warming your hands on a cold day.
3. Add a little oil (10 seconds). Enough to cover the sole and the top of the foot.
4. Thumb-walk the sole (40 seconds). Hold the foot with both hands, thumbs on the sole. Press and slide your thumbs in small steps from the heel up to the base of the toes. Repeat in three lanes: inside, middle and outside.
5. Knead the arch (20 seconds). Make a loose fist and slowly roll your knuckles along the arch, heel to ball and back.
6. Squeeze the heel (15 seconds). Cup the heel in your palm and squeeze and release, like a stress ball.
7. Toes: pull, spread, bend (20 seconds). Gently pull each toe straight out, then slide your fingers between your toes to spread them, then bend all the toes down and up a few times.
8. Ankle circles and finish (15 seconds). Hold above the ankle and slowly circle the foot five times each way. Finish by sweeping both hands from your toes up to your ankle.

Switch feet and repeat. Firm but comfortable is the goal. It should never hurt.

If bending down to your feet is not easy

Plenty of people cannot comfortably reach their feet anymore. You can still get most of the benefit:

• Roll a tennis ball under your foot while you sit, heel to toes, for a minute on each side.
• Roll a frozen water bottle instead on warm evenings for a cool version.
• Use a long handle to apply oil or lotion. A roll-on on an extender reaches your feet from a seated position.
• Ask for a trade. Five minutes on their shoulders for five minutes on your feet is a good deal for everyone.

When to check with your doctor first

If you have a medical condition that affects your feet, circulation or feeling in your feet, or you notice cuts, sores, swelling or skin changes, check with your doctor before massaging, and look at your feet every day.

What we use for foot massage

Outback Original Oil Roll-On

Four Australian plant ingredients with a light eucalyptus and vanilla scent that fades within minutes. No menthol, so nothing burns or freezes. Roll it on, rub it in, and it absorbs in about 30 seconds. Covered by our 365-Day Returnless Refund.

See the roll-on

Want to keep oil off your fingers? The Mini Applicator slips over your fingertips. Trying Outback for the first time? Our roll-on bundles come with a free 7-Day Pack of single-use sachets, handy for travel. More on using it on your feet: Outback for feet.

Frequently asked questions

More Outback guides

• Outback for feet
• How to use Outback Original Oil
• How to massage your own hands
• When to take magnesium for sleep

This guide is general information, not medical advice. If you have a medical condition that affects your feet or circulation, check with your doctor before starting a foot massage routine.