Do your feet need some loving care? This is a quick and easy tip for walkers, runners or anyone who has tired, achy feet!
Firstly, have the attitude of “less is more!”
When you force or do this in a way that it causes pain, your tissue will contract as a protection response. So go slowly and gently and trust that your tissue will respond when your nervous system feels safe.
Racket ball acupressure:
Get a racket ball (not a golf ball, tennis ball or lacrosse ball). A racket ball is the perfect size and has just the right amount of “give” for this practice. (Golf balls are too hard.)
Imagine there are 3 vertical lines from the ball of your foot to your heel: inside (from big toe), middle, and outside (from pinky toe).
Hold onto something to support yourself (wall, chair back or counter), stabilize yourself with your standing leg, and place the ball on floor under one foot.
Begin to GENTLY press into the ball, gradually giving your weight to the ball. Do this “to tolerance.” There is no value to pressing harder and feeling pain. Slowly move the ball down the imaginary line towards your heel (about 1/4 inch) and press again. Keep doing this, pausing to breathe during each press.
Note: this is a “pressing” movement, not a “rolling” movement. There is nothing generally wrong with “rolling,” but this is different from acupressure, which is what we’re doing here.
You will find some sensitive spots* along the way. When you reach your heel, move up the next line, pausing to press and breathe, and so on.
When you complete both feet, take a moment to notice any difference. People often report their feet feel “wider”, “more alive”, “more flexible,” their legs feel more energized, and their calves feel looser.
Do this on each foot once or twice each day. It takes approximately 5 minutes. Rather than multitasking, see if you can pay attention to what sensations you’re feeling as you tune in to your body.
If you found this helpful, then perhaps you can make it a part of your own self care practice. To learn more about what “self care” actually means, and how you can personalize your own self care practices to feel appropriate for you, read this article, “What Is Self Care? How to Prioritize Your Wellbeing in Daily Life
*If you have plantar fasciitis, do not press into the area that is inflamed -- instead work around the painful areas to loosen the fascia of the entire rest of the foot. (And, of course, contact me for some therapeutic advice!)
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