• Menu
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Di Hickman

discover how to live your yoga, and love life

  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure
  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure
  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure

Yoga for tired feet (5 minute fix)

September 2, 2019 //  by Di Hickman//  28 Comments

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!

5 minute yoga for tired 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.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

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…

Woman holding a tennis ball
  • 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.

Sole of a foot with arrows from ball to heel

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.

Sole of foot with arrows from inner arch to outer foot

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.

Sole of foot with arrow around the edge of the foot. Clockwise and counter clockwise

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!

hands, feet and tennis ball on a yoga mat

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.

Questions

  • 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?
Previous Post: «chicago feat Exploring Chicago
Next Post: Best Vegan Food in London Mildreds»

Reader Interactions

Comments

  1. Kirsty

    September 7, 2019 at 6:00 am

    I think this would help me with my tired feet as the pregnancy is starting to take its toll on them for sure. Will have to give this a go!

    Reply
    • Di Hickman

      September 7, 2019 at 9:44 am

      Yes! Good news is you can get same effect doing this sitting in a chair just make sure your feet can reach the floor so can apply pressure onto the ball!

      Reply
  2. Jennifer Gladwin

    September 7, 2019 at 3:52 am

    I need to try this! I’m on my feet all day at my day job and I really suffer with aching feet when I get home.

    Reply
    • Di Hickman

      September 7, 2019 at 9:43 am

      For sure! I used to be on my feet a lot when I worked in retail years ago and wish I knew this back then!

      Reply
  3. Subhashish Roy

    September 5, 2019 at 10:56 pm

    What a lovely exercise I learnt and thanks for that. I travel quite a lot and by the time am back after long walks the feet start aching. I am going to be having a tennis ball for sure always from now on.

    Reply
    • Di Hickman

      September 7, 2019 at 9:43 am

      honestly I think for travel it’s essential. We tend to walk so much more on trips. And definitely after flights where we’re just sitting for so long!

      Reply
  4. Bella and Dawn at Dear Mummy Blog

    September 5, 2019 at 1:24 pm

    What a great idea, we’ve got a long flight booked and thinking of packing a ball after reading this! I wonder if it would be good for shoulder pain as well?

    Reply
    • Di Hickman

      September 7, 2019 at 9:42 am

      It can be, depends on the cause. Just slightly different use of the ball.

      Reply
  5. Khushboo

    September 5, 2019 at 8:53 am

    I have never tried yoga for feet. This post is really helpful and informative.

    Reply
    • Di Hickman

      September 7, 2019 at 9:41 am

      thanks

      Reply
  6. Amanda

    September 5, 2019 at 5:00 am

    I am so glad I came across your post! I have been having issues with my left foot and think this could really help and I also suffer with tired feet a bit. I’m going to try it out for the next couple of weeks and hopefully will help.

    Reply
    • Di Hickman

      September 7, 2019 at 9:41 am

      Let me know if you get relief

      Reply
  7. Mellissa Williams

    September 5, 2019 at 5:00 am

    I do a lot of travelling and a lot of walking – I am definitely going to consider packing a tennis ball from now on. What a great idea.

    Reply
    • Di Hickman

      September 7, 2019 at 9:39 am

      Definitely always in my luggage!

      Reply
  8. Rebecca Smith

    September 5, 2019 at 4:49 am

    What a brilliant idea! Feet can surely ache after a whole day walking so this sounds a great way to alleviate that pain.

    Reply
    • Di Hickman

      September 7, 2019 at 9:39 am

      100% it is!

      Reply
  9. Louise Joy

    September 5, 2019 at 4:25 am

    This is amazing! I never knew a tennis ball could be so beneficial for tired feet – I always get achey feet so I’ll have to try this! x

    Reply
    • Di Hickman

      September 7, 2019 at 9:39 am

      Oh yes! Tennis balls are good all over!

      Reply
  10. Dalene Ekirapa

    September 5, 2019 at 1:13 am

    Thank you so much for the tip! I’ll be hiking this weekend and I’m sure that by the time I’ll e getting home, my feet will need some pampering. I will definitely include a tennis ball on my shopping list.

    Reply
    • Di Hickman

      September 7, 2019 at 9:38 am

      Oh it’s great after a long day walking!

      Reply
  11. MELANIE EDJOURIAN

    September 5, 2019 at 12:31 am

    Oh wow, this sounds great. I have never tried this myself but now will have to go and dig through the kids’ toys for a suitable ball.

    Reply
    • Di Hickman

      September 7, 2019 at 9:38 am

      yep any small ball will do, I’ve used golf balls, lacrosse..

      Reply
  12. Todd Smidt

    September 4, 2019 at 6:43 pm

    Love this and I’m going to start doing it. I feel like it’s really important to make sure your feet are taken care of!

    Reply
    • Di Hickman

      September 7, 2019 at 9:37 am

      it is, they do some much work and are under pampered!

      Reply
  13. Liz Bayardelle

    September 4, 2019 at 4:13 pm

    This is such a life-saver, especially for sore feet from running. We keep tennis balls under our desks so we can do these while we work.

    Reply
    • Di Hickman

      September 7, 2019 at 9:37 am

      tennis balls under your desk? You my friend are my kind of people 😀

      Reply
  14. Viano Dee

    September 4, 2019 at 3:41 pm

    Wow! Very interesting and informative. I’ve heard a lot about yoga, I just didn’t know there was one for sore feet.

    Reply
    • Di Hickman

      September 7, 2019 at 9:36 am

      Yoga for everything, so much more than “poses”

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

reduce clutter and gain focus - wundermax padfolio

Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

RECENT POSTS

Reclined Pigeon Pose Modifications for beginners
Yoga block balance exercises for strength & stability
Supporting wrists in downward dog – Quick Fixes for pain relief
How to lay on your side without hurting your shoulder or neck
Yoga Hip Flexor Strengthening for Beginners
Gentle somatic yoga hip openers for beginners

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

© Di HIckman 2020. Unauthorized use and/or distribution of this material without expressed written permission from this blog’s author is strictly prohibited. You may use an excerpt, link, and/or photo ONLY if full and clear credit is given to Di Hickman with appropriate and specific direction to the original content.

  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure

Copyright © 2023 Di Hickman · All Rights Reserved · Powered by Mai Theme