Myth Busted – You can totally have foot massage during pregnancy, so don’t let your partners off the hook!

This blog shares the amazing benefits of a simple, pregnancy-safe foot rub and busts the myth that you should avoid massaging the feet and ankles during pregnancy.  As a massage therapist, trained in prenatal massage, I sometimes hear from people that their partners are afraid to rub their feet because they’ve heard it’s not safe during pregnancy.  This is a myth that has propagated the massage industry and kept expecting parents from getting a good foot rub when they need it most for too long. So today I want to air it out, and put foot rubs back on the menu! I’ll also share my favorite prenatal foot bath so you can create your very own at home foot rub ritual to nourish your whole body during pregnancy!

First, let’s look at why fear exists around rubbing the feet and ankles during pregnancy.  In  Traditional Chinese Medicine, there are points in the shoulders, on the sacrum, hands, around the ankles and called ‘acupressure points’.  Later in pregnancy, acupressure points can be stimulated intentionally to support a birthing person’s body in the natural process of inducing labor.  Because acupressure points can be useful in inducing labor later in pregnancy, the myth evolved that even touching them at any point during pregnancy could be dangerous. With most massage therapy training offering little education on prenatal massage (and most of what is taught errs so far on the side of caution) that it leaves entry level massage therapists in fear of the pregnant body, and spreading this fear through outlandish myths rather than getting proper training.

Massage is distinct from acupressure: massage uses strokes and the intention to relax and relieve pain in the muscles while acupressure consists of holding a specific point for a prolonged period (a minute or longer) with the intention of affecting a particular organ or system.  The takeaways here are that massage during pregnancy is safe and a foot rub is not foot acupressure.

When considering prenatal massage, it’s important to seek out therapists who specialize in prenatal massage to get the care you deserve during this time. At Blooma, birthing people 38+ weeks have the option to book a Prenatal Pressure Point Massage where the practitioner will address acupressure points to help support the system as it ripens towards labor.

In the words of my Prenatal Massage Instructor Rebecca Overson who ran Salt Lake City’s top prenatal massage clinic for a decade and gave thousands of foot rubs to women at all stages in pregnancy – “there is simply zero scientific evidence that foot massage does anything besides feel good.”  It’s my joy to spread the good news and play a part in putting an end to that myth and tell you – it’s totally safe and amazing to get a foot rub during any stage in pregnancy, so tell your partner, no more excuses!

That being said, deep tissue strokes of the ankles and calves should be avoided during pregnancy as your body is changing and more blood is circulating through your body which can put a strain on your circulatory system. However gentle, long strokes over the ankles and calves can help to reduce swelling, pain, and gently assist the return of blood to heart.

To give a great prenatal foot rub, the best indicator you can use is asking your partner how it feels! It should always feel good, yummy and nurturing. Tick all those boxes and you’re on the right path to pain relief, feel-good chemical release and bonding moments for both you, your partner, and your baby.

Lavender and Chamomile Pain Relieving Foot Soak:

What you’ll need:

1. A muslin bag that seals with a drawstring (alternatively you can add loose leaf herbs to water and dispose of outdoors or in compost afterwards).

2. 1 oz of dried Lavender and 1 oz of dried chamomile (double this if you’re using fresh herbs).

3. A basin for your foot bath

4. A towel

5. A pair of cozy socks

Instructions:

Add 1 oz. of dried lavender and 1 oz. of dried chamomile to your muslin bag and draw the drawstrings tightly together. Turn water on to high heat as if you were drawing a hot bath. When it is almost too hot, fill your basin to an ankle deep level of water, letting the water run over your muslin bag as it fills in order to activate the herbs. Once the water is at a good level, let your bath sit with the muslin bag in it for 1 – 2 minutes if it needs to cool down a bit, then light some candles, find a comfy seat and give your feet a good soak for 10 – 20 minutes! Giving the bag of herbs a good squeeze will help to infuse more of the herbs into the bath.

After your foot bath, if you have a willing partner nearby, now is a great time for a relaxing foot rub with your favorite oil (my favorite is almond oil, but coconut oil or olive oil will also work!). Working slowing and methodically from heel to toes is a great method and remember to communicate your preferences with your partner and always speak up if anything is ever uncomfortable! After your foot bath & rub, slip into your cozy socks or wrap your feet in cloth to stay warm and soak up all the goodness!

Hannah Diment is a graduate of the National Holistic Institute in California in 2014 and specializes in deep tissue massage, sports massage, prenatal and postnatal massage as well as Ashiatsu (a form of barefoot massage).