How to Massage Your Feet With a Tennis Ball

To massage your feet with a tennis ball, sit in a chair, place the ball under one bare foot and slowly roll it from your heel to your toes and back, pressing down only as hard as feels comfortable, then switch feet. A short session takes about 5 minutes, 2 to 3 minutes per foot, and all you need is a tennis ball, a chair and a few quiet minutes.

Part of the 10-Minute Wind-Down series: short, calm routines you can do at home.

Time needed: About 5 minutes, 2 to 3 minutes per foot.

What you need: A tennis ball, a chair and a few quiet minutes.

Rolling your feet on a ball is one of the simplest self-massage habits you can pick up, and many people find it a pleasant way to wind down after a long day on their feet. This guide covers sitting vs standing, each part of the sole and how hard to press. For a hands-on routine, read our guide on how to give a foot massage at home.

Sitting or standing: which to choose

Sitting is the best place to start. Only part of your body weight goes through your foot, so the pressure stays gentle and easy to control. You can do it at a desk, on the couch or at the edge of your bed.

Standing lets you press more firmly by shifting your weight onto the ball. If you try it, stand next to a wall, counter or sturdy chair and hold on for balance, and keep most of your weight on the other foot.

Whichever you choose, take your shoes and thick socks off. Bare feet or thin socks let you feel the ball properly.

For more ideas using your hands, watch our self foot massage tutorial (video by Yasuko Kawamura on YouTube).

Roll the arch

1. Place the ball under the middle of your foot, in the curve of the arch.
2. Press down gently and roll the ball slowly forward towards the ball of the foot, then back towards the heel.
3. Next, roll a little from side to side across the arch.
4. If you find a spot that feels tight, pause there for a slow breath or two with light, steady pressure, then keep rolling.

Spend about a minute here. The arch is usually the most comfortable place to start.

Heel and ball of the foot

Heel: move the ball back under the heel and make small, slow circles. The heel is firmer, so you can usually press a little more here, but stay within what feels pleasant.

Ball of the foot: roll the ball forward under the padded area just behind your toes. Make small side-to-side rolls across it, keeping the pressure light, as this area can be more sensitive.

Toes and the outer edge

With the ball under the base of your toes, gently curl your toes around it and then spread them out again, a few times. Then tilt your foot slightly so the ball rolls along the outer edge of the sole, from the heel to the little toe. Keep this part light. To finish, do a few long, slow rolls from heel to toes, then set your foot down flat and notice how it feels before switching to the other foot. If you would like to add some hand strokes afterwards, try our quick self foot massage follow-along.

How hard to press and for how long

Press firmly enough to feel the ball, but never so hard that it feels sharp or makes you tense up. A good test is whether you can breathe slowly and stay relaxed. If not, ease off.

Spend about 2 to 3 minutes on each foot. You can do it once or twice a day, for example while watching TV or before bed. If your feet feel tender afterwards, use lighter pressure next time.

Safety note: skip the ball if you have an open wound, swelling, a recent injury, numbness in your feet or a condition that affects feeling in your feet, such as diabetes, unless a doctor has said it is fine. If foot pain lasts or keeps coming back, see a doctor or podiatrist.

Tennis ball vs massage ball vs golf ball

• Tennis ball: soft and slightly springy. The gentlest option and the best for beginners.
• Massage ball: usually firmer than a tennis ball, and some have a textured surface. Good once a tennis ball feels too soft.
• Golf ball: small and hard, so it presses into a much smaller area. Use it seated, with light pressure, and only if a tennis ball feels comfortable.

A frozen water bottle is another option some people like on warm days. Wrap it in a thin cloth and roll gently.

This is not medical advice; see a professional for pain.

Frequently asked questions

How to roll out your feet with a tennis ball?

Sit in a chair with bare feet, place the ball under the arch of one foot and roll it slowly from heel to toes and back. Add small circles under the heel and side-to-side rolls under the ball of the foot. Spend 2 to 3 minutes per foot with comfortable pressure.

How to use a massage ball?

Place the ball between your body and a firm surface, such as the floor under your foot or a wall behind your back, and lean in gently. Roll slowly over soft muscle and keep away from bones and joints. Start light and increase pressure only if it feels comfortable.

How to massage feet when they hurt?

If your feet feel tired after a long day, gentle rolling with a soft ball and light hand strokes may feel soothing. Keep the pressure light and stop if anything feels sharp. If the pain is strong, lasts for more than a few days or keeps coming back, see a doctor or podiatrist rather than trying to massage it away.