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Rather than paying a masseuse or begging your husband for a foot rub, grab a tennis ball—your whole body will thank you. "Rolling a ball on your arches releases tension in the connective tissues that travel from head to toe," says Frank Lipman, M.D. Follow these self-massage steps daily:
1. Stand on a mat or rug with the ball placed under the arch of your foot. Hold a wall or chair if you need help balancing.
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2. Gently press your body weight into the tennis ball. You may feel some tenderness at first.
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Tense and Release
3. Slowly open and close your foot over the ball, flaring your toes when you open them and squeezing like a fist when you close. Repeat five times.
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4. Roll the ball to a different part of your arch. Apply as much pressure as you can bear and hold for a few seconds. Move to the next tender area and hold.
Originally published in the August 2011 issue of Family Circle magazine.
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