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A self-massage may help to reduce some symptoms of withdrawal and ease the physical tension felt when trying to resist a substance or activity.
1 Sit in a comfortable position in a quiet location free from disturbance.
2 Begin by using the fingertips on both hands to in an up and down movement to rub the massage oil into the instep arch ( Plantar Fascia) of your foot.
3 Creating a fist with the opposite hand to the foot you are massaging, for example, if massaging the left foot then use the right hand. With the flat part of the fist, start making small circular movements on the ball of your foot.
4 Using your thumb rub the pads below each toe working your way along the ball of the foot (Sesamoid bone.)
5 Hold your thumb and forefinger of one hand on just above the heel (Achilles tendon) and push down on the foot near the toes with the other hand, so that the heel is stretching.
6 Hold the toes with one hand and the ankle with the other, then slowly rotate the foot, first in one direction 3 times, then in the other three times.
7 Holding the foot on both sides with both hands, turn it to one side and then to the other side 3 times.
8 Holding the foot with one hand grip each toe with the thumb and forefinger of the other hand, rotate each toe several times and then pull for a few seconds.
9 Using the same oils you can continue the massage on your lower legs, working with long, slow sweeps up to your knees.
