How to Roll the Bottom of the Feet to Relieve Pain

Foot pain has many causes, including wearing different shoes, walking barefoot, standing for extended periods of time, walking or running long distances or structural problems in the feet.

One method of relief for foot pain is based on acupressure, or reflexology. This modality deals with pressing specific points on the foot to relieve stress or pain in the body. A rolling method helps hit all the pressure points located on the bottom of the foot, resulting in a more relaxed foot and body.

Things You'll Need

• Tennis Ball or Golf Ball

Show More

Instructions

• 1

  Remove shoes and socks and sit in a comfortable chair. You should be able to sit comfortably, with your feet touching the floor, knees bent at a 90-degree angle, and be able to put pressure through your feet to assist in the rolling massage.

• 2

  Bring one foot up into your lap and interlock your toes with your fingers on the opposite hand. Gently pull your toes back so you feel a stretch through the mid-line and arch of the foot. You may also choose to spread your fingers, stretching the area between the toes. Repeat with the opposite foot.

• 3

  Place a tennis or golf ball on the floor in front of you. It should be about a foot out from the front of the chair, and you should be able to reach it easily with your foot.

• 4

  Place one foot on the ball. Start with the ball on the arch of the foot and gently roll the foot forward, massaging the foot from arch to heel. Reverse the motion and roll the foot backward on the ball, massaging the arch to the toes. Put more pressure through your leg for a harder massage of the foot, less pressure if the massage is too intense. Repeat this motion for about 15 minutes on each foot.