Give them an inch, and they'll take ... a foot massage.

Is it just me, or does everyone seem a little edgy lately? We all know there's not much we can do about the complicated problems gripping the world, but there is something we can do about our stress level, and the best part is: It's free, quick and easy!

The history of feet

For most of us, our feet are the parts of our body that have the most contact with the earth beneath us. Our feet distribute our weight, carry us throughout our journeys, and help us to keep our physical, and some believe, spiritual balance.

Foot washing is a time-honored practice of many Christian religions whose practitioners believe washing others' feet the way Jesus washed the feet of his disciples brings humility and spiritual calm for washer and receiver alike.

Then there's the field of reflexology, or zone therapy. While depictions of physicians applying pressure to patients' feet have been found on ancient Egyptian artifacts, the practice gained popularity in the early 20th century when Eunice Ingham, physiotherapist, coined the word "reflexology" and began using it with astounding results in her practice. Reflexology involves putting pressure on certain points of the hands and feet to bring about relief from pain and increase overall vitality. By combining the basic principles of reflexology with a foot massage, you can give someone the gift of relaxation, a much sought after commodity these days.

Taking the first step

Back in the day, before arthritis crept into my hands, I was a certified massage therapist. While many people are uncomfortable with a full body massage, I've never met anyone who would turn down a good foot rub. Find a stressed out person you care about, and talk them into letting you rub their feet for ten minutes or so at the end of the day. You'll both be surprised at how good you feel when you're done.

Before you start, make sure the person you're working on has healthy feet and can lie flat for 10-20 minutes. Those who are prone to skin tears or have foot injuries or chronic fungal issues aren't the best candidates for a foot massage. If you have any doubts, tell them to check with their doctor first.

Begin by washing the person's feet in warm water. If you have some essential oil, add a drop or two to the water. I'm partial to rosemary in my foot baths. Let each foot soak for a couple of minutes then wash gently with a soft cloth. Dry each foot well and wrap in a soft cloth to keep the feet warm.

Next, ask the person to lie down on the floor, a bed or a couch. Position yourself so the soles of the person's feet are facing you. I like to have them place their feet in my lap (photograph 1). Keep the foot that you're not working on covered so it stays warm. Don't forget to turn off the television or any other noisy devices.

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Here's the rub

Begin by applying lotion or salve to the entire foot and ankle. A word about ticklish areas-these areas are sensitive because they aren't touched often. To avoid discomfort, it's important to apply firm pressure. Light rubbing will only make the sensitivity worse and the person receiving the foot rub won't enjoy the relaxing benefits. Don't apply lotion directly to the foot. Warm it in your hands first. Even if the lotion is at room temperature, it will be cooler than body temperature and your subject will be most uncomfortable with the chill after receiving a nice warm foot bath.

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Begin by placing the heels of your hands on either side of the ankle, just below the ankle bone (photograph 2). Gently roll the foot back and forth. Do this slowly; try to make the motion as smooth as possible. Work on the ankle for 30 seconds or so before moving on.

From the top

Place your thumbs at the front of the ankle. Some people have a divot here which makes it easy to find just the right spot. If your subject doesn't have one, just start where you think it should be. Apply moderate pressure and make small counterclockwise circles around the ankle, making sure to get the Achilles tendon and the top of the heel as well as the base of the foot in front.

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Once you have worked the front and back of the ankle area, begin working the top of the foot with your thumbs. Monitor the pressure. Many people can take more pressure on the ankle area than they can on the top of the foot. Work the entire top and side of the foot in the same way you did the ankle.

The toes are usually the most sensitive part of the foot. When you finish the top of the foot, carefully begin to work the toes, starting with the little toe first. Place each toe between your forefinger and thumb and gently roll back and forth. If your subject is ticklish, make sure your grasp is firm. (Photo 3.)

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Bottoms up

When you're finished with the top of the foot, gently flex it toward the leg to better expose the underside. Begin at the toes, once again rolling them gently between your forefinger and thumb. Then move to the pad directly below.

The bottom of the foot can take much more pressure than the top. If your thumbs are tired, you can use your fist, a smooth stone or other rounded object to continue the massage. Make small, counter clockwise circular motions the entire width of the pad, moving further down the foot with each circle until you reach bottom of the foot. (Photo 4).

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Once you have finished the bottom of the foot, carefully rub the entire outer perimeter with your fist or thumbs. To finish, hold the front of the foot with both hands, placing your thumbs just below the pad of the foot. Gently bend the foot in an arch by pushing up with your thumbs while pulling the top of the food down around the thumbs. (Photo 5). Do this gently at first, applying more pressure if the person belonging to the foot can take it. Wrap the foot to keep it warm while you work on the other.

Try to spend the same amount of time on each foot. If it's your first time giving a foot rub, start with five minutes on each foot. That's plenty of to take the edge off someone's nerves at the end of the day.

Show me where it hurts

If your subject is complaining of neck, shoulder or back pain, use the reflexology chart below to find the corresponding area on the bottom of the foot, and apply steady pressure for 30 seconds. Then proceed with the rest of the massage.

What the ancients knew

Once again, it turns out that our ancestors got it right. Not only does the person receiving the foot massage benefit, but so does the person giving it. There's something quite relaxing about helping someone else feel better. You come away being more centered more in tune with your surroundings, with an appreciation of giving someone else the gift of relaxation. The best things in life really are free.