How (And Why) To Do Foot-Rolling

Foot rolling isn’t just for pain relief—it helps rewire nerve connections, improve balance, and support overall well-being.

There are some things to bear in mind if you want to benefit, though:

On the ball

With the ball underfoot, roll the ball back and forth and in small circles for a couple of minutes, and:

• if you find a tender spot, press there and roll for about 15 seconds before continuing
• if doing this while seated, lean forwards slightly to apply your weight to it at the correct angle
• if you can, do it while standing though, as this will enable you to get the full benefits of not just the foot pressure, but also the improvement to your balance and stabilization muscles

Because of the nerve connections, this can (especially if you use a massage ball, the kind with many small blunt spikes) also engage your parasympathetic nervous system, thus activating your relaxation response, which means lowered cortisol levels, improved digestion and healing, and various other “rest and digest” benefits that one doesn’t get while in fight-or-flight mode or even in neutral.

For more on this plus a visual demonstration, enjoy:

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Want to learn more?

You might also like:

The Vagus Nerve (And How You Can Make Use Of It) ← the vagus nerve doesn’t go all the way down to the feet itself, of course, but the message will get up to the vagus nerve anyway

Take care!