Currently, I’m preparing for some travel and it occurred to me that I haven’t mentioned before one of my travel packing essentials… a tennis ball! Now, yes sometimes I just buy one at my destination, but 9/10 I pack one with me. Why? Because they are amazing for helping with feet that have been walking all day. Or helping to alleviate post-flight swelling. This yoga for tired feet routine can be done in 5 mins and really helps give some new life into your feet!
As I mentioned I like to take my tennis ball with me, it is pretty easy to fit into a shoe in your case and so doesn’t take up any space at all really. I tend to always have one in my gym bag, trunk of my car (ok my trunk has 35 of the suckers for yoga classes) and a few laying around the house. They seriously have so many uses for receiving tension in yoga, not just yoga for tired feet! I’ll expand more in future posts, but for today let’s focus from the ground up.
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What you need to know
So for this routine you will need a tennis ball, and a non-slip surface. That could be a yoga mat or carpet. Wood/tile floors tend not to work so well as the ball slides around too much. Also if you have balance issues I highly recommend having one hand against a wall, table or chair for some stability. There are 4 movements I want you to for each foot, but first I suggest beginning with a short assessment of the feet. Stand with the feet hip distance apart, and just notice the connection your feet have to the floor. You may want to close your eyes and just notice…
- Where do your feet connect to the floor?
- Do you feel all the contours of the arches of the foot?
- Which foot makes more contact to the floor?
- Is there more contact on the inside or outside edge of the feet?
- Is there more weight in the ball or the foot or the heel?
- What differences can you feel when you compare the right foot to the left foot?
After you notice these things file them away and revise them after you do one foot, then both. It’s always interesting to notice differences and typically our brains can do that more when we’ve just done ONE side.
Yoga for tired feet – the exercises
As mentioned previously, find a non-slip surface, a tennis ball, and possibly a wall for support. Place the ball on the ground and lift the sole of one foot on top of the ball. Apply some pressure down the foot into the ball and roll the foot front to back along the length of the foot. All the way from the ball to the heel. At the same time zig zag your way along the foot from right to left. Do this for 45-60 seconds.
After going back and forth along the length of the foot, repeat the action but from right to left. Again in a zig zag motion front to back. So you travel all along the landscape of the foot. Again repeating this for 45-60 seconds.
The final movement is a two parter. Roll the ball around the circumference of the foot. All around the edge. It doesn’t matter which direction you start as after 45-60s you’ll change directions and go the other way.
Once you’ve done your first foot, place the foot back on the floor and reassess that scan you did at the beginning. What’s different between the feet now, and on the foot you’ve rolled around? Anything? Then repeat with the other foot, and after a final scan you’re done!
I really hoped this helps. A tennis ball is super handy item to have in your gym bag, work bag or suitcase so you can enjoy this yoga for tired feet 5 minute pick me up! Let me know in the comments if you try it.
- Do you suffer with tired, sore feet?
- What’s your sore/tired/tight body part you’d want help with?
- Have you used a ball for rolling before?