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Rituals

Self-massage after a long day on your feet

A simple ten-minute foot massage with Muscle Balm, plus a little about the old art of reflexology.

5 min read An open jar of Muscle Balm on a cabin porch with hiking boots

Your feet carry you through everything. The morning commute, the shift that ran long, the trail with one more switchback than you remembered. Each foot holds 26 bones and more than 30 joints, all working together to keep you upright, and most days they get almost no thanks for it.

A few minutes of foot massage at the end of the day is one of the simplest ways to return the favor. You don’t need special training or a spa appointment. Just a comfortable chair, a towel and a balm with a little warmth to it.

A quick word on reflexology

Reflexology is a traditional practice built on the idea that specific areas of the feet correspond to other parts of the body. Practitioners use maps of the foot to guide where they press, working with firm, focused pressure from the thumbs and fingers. Versions of this kind of foot work appear in many traditions around the world, and modern reflexology took shape in the twentieth century.

The reflexology foot map, in brief
ToesThe head and neck
Ball of the footThe chest and shoulders
ArchThe middle of the body
HeelThe lower back and hips
The inner edge of the foot is traditionally linked to the spine, running from the big toe to the heel.

Scientific research on reflexology is still limited, and it isn’t a substitute for medical care. But you don’t have to believe in foot maps to enjoy the practice. Slow, deliberate pressure on tired feet simply feels good, and the few quiet minutes it takes are a lovely way to shift out of a busy day. We like to borrow the map as a guide and let the rest be about comfort.

Why Muscle Balm is made for this

A good massage needs a little glide, and Muscle Balm melts at the warmth of your hands into a smooth, silky layer that lets your thumbs move without dragging the skin. Its base of organic jojoba oil, cocoa butter, mango butter and beeswax keeps feet soft long after you finish.

Then there’s the feeling. Organic capsicum and ginger bring a gentle, spreading warmth, while menthol from wild mint adds a cool, tingling lift, so tired feet feel warm and refreshed at the same time. Arnica, a mountain flower used in massage balms for centuries, joins turmeric and black pepper in the infusion. A finish of cinnamon, ginger, ylang ylang and sweet orange essential oils fills the room with a bright, spicy scent that makes the whole ritual something to look forward to.

Hands massaging a bare foot on a cabin porch beside an open jar of Moon Mother Wellness Muscle Balm, an enamel mug and hiking boots

Your ten-minute foot massage

  1. 1Get comfortableSit in a chair or on the edge of the bed and rest one foot across the opposite knee. Keep a towel nearby. If you have time, start with a five-minute soak in warm (not hot) water, then dry your feet well.
  2. 2Warm the balmScoop a fingertip of Muscle Balm and rub it between your palms until it softens. Wrap both hands around your foot and stroke slowly from the toes up to the ankle a few times to spread it evenly.
  3. 3Walk your thumbs along the archPress both thumbs into the arch near the heel. Inch them forward in tiny steps, like a caterpillar, all the way to the ball of the foot. Repeat three times, using steady pressure that feels good, never painful.
  4. 4Knead the heelCup the heel in your hand and work it with your thumb in small, firm circles. The heel carries much of your weight all day and usually welcomes a little extra attention.
  5. 5Loosen the ball of the foot and toesMake small circles across the ball of the foot. Then take each toe in turn, gently squeeze it, rotate it in a slow circle and give it a light, easy pull.
  6. 6Circle the anklesWith your fingertips, trace slow circles around the ankle bones on both sides. Finish by gently rotating the whole foot a few times in each direction.
  7. 7Close with long strokesSweep both hands from the toes to the ankle a few more times. Then switch feet and repeat. When you’re done, slip on a pair of cotton socks to lock in the softness, and wash your hands.

Before you begin

  • Muscle Balm is for external use only. Don’t apply it to broken skin, cuts or blisters, and keep it away from your eyes.
  • Because of its warming capsicum, always wash your hands after use, and don’t pair it with a heating pad or hot water bottle.
  • If your skin is sensitive, try a small amount on your ankle first.
  • If you are pregnant, have diabetes or circulation concerns, or have a foot injury, check with your healthcare provider before starting a foot massage routine.
Keep it close

Keep a jar of Muscle Balm by the couch for evenings at home, and toss a tin in your gym bag or trail pack for after the long ones.

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Ten minutes, two feet and a little warmth. It’s a small ritual, but at the end of a long day on your feet, it can feel like a big thank you.

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