We have fitness routines, we have skin care routines, but our hardworking feet are often neglected.

Your feet carry your entire body weight, 24/7. With training, walking, or just a full day of work in unsupportive shoes, it’s no surprise most of us experience some sort of foot pain. 

Time to start giving back to our feet.

A simple daily massage routine is a great place to begin. Massaging the soles of your feet is like a little massage for your soul.

Foot rolling can improve circulation, range of motion and reduce post workout soreness. It can even help ease some of the symptoms of plantar fasciitis, an inflammatory condition of the fascia on the bottoms of the feet.

A daily routine can ease discomfort with self-myofascial release, a massage technique designed to relieve tension in your fascia, the fibrous connective tissue beneath your skin.

You can do this routine with a lacrosse ball, doubles squash ball or you can get special massage balls.

Directions

1. Sit comfortably in a chair with both bare feet on the floor.
2. Place the lacrosse or squash ball under the inner arch of your right foot.
3. Lean forward to put weight on your right foot — enough to feel an intense pressure from the ball.
4. Roll the ball toward the heel slowly, then along the outer arch and across the forefoot, massaging the entire sole.
5. Continue for 30 to 60 seconds. When you reach a tense spot, try pointing and flexing your toes to intensify the massage.
6. Repeat with your left foot.

For more intensity, perform the exercise while standing. For less, remain seated and shift some weight back into your hips.

Rolling your feet 2-3 times per week will benefit all athletes. Treat your feet!

Uli Webster is originally from Germany where she developed a  a passion for sports and fitness from a very young age. In Canada, I turned this passion into my life’s mission, to help people take back their life and stay fit for life. Find her at fitwithuli.com.