Top 7 Benefits of Rolling a Tennis Ball Underfoot

 

2. Improves blood circulation

Massaging the feet with a tennis ball stimulates blood circulation in the muscles and soft tissues.

  • Increased blood flow provides tired muscles with more oxygen and nutrients.
  • Helps reduce swelling and inflammation.
  • Promotes faster healing and muscle recovery.

3. Relieves muscle tension and knots

Just like other parts of the body, the muscles in the feet can develop knots (trigger points) due to overuse or poor posture.

  • Rolling out the soles helps to dissolve adhesions and knots.
  • Reduces tension in the feet and calves.
  • Provides a deep tissue massage effect without professional help.

4. Improves flexibility and range of motion

An even rolling of the feet helps to keep the muscles and fascia supple.

  • Improves flexibility in the feet and ankles.
  • Improves mobility and walking efficiency.
  • Beneficial for athletes, dancers and runners.

5. Stimulates nerve endings and reflexology points

Your feet are home to thousands of nerve endings and reflex zones that are connected to various organs and systems in your body.

  • Rolling a tennis ball can stimulate these points and potentially improve overall well-being.
  • May help relieve stress, headaches, and digestive discomfort through reflexology.

6. Reduces stress and promotes relaxation

The foot massage is known for its calming effect.

  • Activates the parasympathetic nervous system.
  • Promotes relaxation and better sleep.
  • A great way to relax after a long day.

7. Cost-effective and easy to do anywhere

You don’t need expensive tools or a massage therapist to enjoy these benefits.

  • Tennis balls are inexpensive and widely available.
  • Can be done at home, at work, or while traveling.
  • Requires no special training – just a few minutes a day.

 

How to roll a tennis ball under your foot (step by step)

  1. Sit comfortably in a chair with bare feet.
  2. Place a tennis ball on the floor under one foot.
  3. Gently shift your weight to your foot and start rolling the ball back and forth.
  4. Focus on areas that feel tense or sensitive – spend extra time there.
  5. Roll from heel to ball of foot and side to side.
  6. Repeat for 2–5 minutes per foot.
  7. For deeper pressure, place both feet on the ball or stand while rolling.

Tip: For a cooling effect, place the tennis ball in the freezer for 15-20 minutes before rolling to relieve inflammation and pain.

Who should try that?

This technique is beneficial for:

  • People with flat feet or high arches
  • Runners, walkers or those who are on their feet all day
  • People with plantar fasciitis, heel spurs, or foot fatigue
  • Anyone looking for natural stress relief
  • Those recovering from minor foot injuries

Note: If you have diabetes, neuropathy, or severe foot conditions, consult your doctor before trying self-massage techniques.

So the next time you kick off your shoes, grab a tennis ball and give your feet the attention they deserve!