Daily foot care routine: You take your skincare seriously, but do you often ignore your feet? Just a few minutes of care before bed can work wonders. This calming little routine soothes tired feet, softens rough skin, and boosts circulation—leaving your feet pampered and ready for another day. Here’s how to do it.
Get up and move more There’s a reason why doctors keep telling us to get up and move more. Sitting or standing for long stretches of time is uncomfortable and can actually take a toll on your body, especially your legs. Many people don’t realise that simply staying in the same position too long can cause swelling, stiffness and that heavy, aching feeling in the lower body. It’s not just about comfort either, it can affect your circulation and leave your legs feeling drained
Don’t sit for long According to a study by the National Health Service (NHS) swelling in the ankles, feet and legs, often called oedema, is usually linked to fluid build-up in these areas. The most common triggers include sitting or standing for too long, eating too much salty food, carrying extra weight, pregnancy or even certain medicines like blood pressure tablets, contraceptive pills, hormone therapies, antidepressants or steroids. It’s a lot more common than most people think, and sometimes, it’s just your body’s way of asking for a bit more care and movement. Here are a few things that you can do to ease that discomfort and keep your legs feeling lighter:
Soak feet in warm water
Start by soaking your feet in warm water for around 10 minutes. Add a pinch of salt or a few drops of essential oil like lavender or peppermint for a soothing touch. This helps ease tension, softens skin, and improves blood flow, making the rest of the routine even more effective.
Clean them gently After soaking
Use a soft cloth or gentle sponge to cleanse your feet properly. Pay extra attention to the areas between your toes and under your nails. This step removes sweat, dirt, and bacteria, keeping fungal infections away while keeping your feet feeling fresh and clean.
Exfoliate the skin
Once your feet are clean and softened, gently scrub them using a pumice stone or a mild foot scrub. Focus on the heels, soles, and any rough patches. This step removes dead skin cells and helps prevent calluses, leaving your feet smoother and healthier.
Pat dry well
Carefully pat your feet dry with a soft towel, making sure there’s no moisture left between your toes. Dampness can lead to fungal infections and odour. A quick but thorough drying step also keeps your feet feeling warm and ready for the next step.
Moisturise deeply
Apply a thick foot cream, shea butter, or even coconut oil generously to your feet. Massage the product into your heels, soles, and toes in circular motions. This locks in moisture, repairs dry skin, and leaves your feet soft and nourished by morning.
Massage using your thumbs
Give your feet a gentle massage using your thumbs in slow, circular movements. Focus on the arches and heels to release tension. This improves circulation, relaxes your nerves, and helps your entire body unwind before sleep.
Wear cotton socks
Slip on a pair of clean, soft cotton socks after moisturising. This keeps your feet warm, locks in moisture, and prevents your bedding from getting oily. Socks also promote overnight absorption of creams and oils.
Elevate your legs
Prop your legs up on a cushion or pillow for 10 to 15 minutes. Elevating your feet helps reduce any swelling, improves blood flow, and prevents fluid retention after a long day of standing or sitting.
Stretch the toes
Do a quick toe stretch before you sleep. Gently flex and extend your toes several times to release stiffness and ease tension from cramped footwear. It also helps prevent cramps or tingling during the night.
Breathe and relax
Lastly, take a few slow, deep breaths while lying down. Focus on how relaxed your feet feel. This small mindful moment signals your body to unwind, making it easier to fall asleep peacefully. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
