Everyone (even non-tennis players) has muscle soreness at some point, and while nothing beats getting a massage by a trained masseuse, a tennis ball makes for the perfect solution. They get into those tight areas almost as well as a pair of human hands, reaching into the deepest layers of muscle and connective tissue, enabling your muscles to fully contract and stretch.
This series of mini self-massage techniques, from yoga teacher Jill Miller's fab book, The Roll Model, will help relieve soreness and pain, and increase circulation. So grab your balls and get started!
If You've Got... Achy Feet
The ball loosens up stiffness in your sole's muscles, joints, and connective tissues.
What to do:
- While standing next to a wall or chair for stability, place a ball underneath the arch of your foot. Keep your heel on the floor and let your body weight sink in. Take deep breaths for 30 seconds to 1 minute.
- Slowly roll your foot from side to side so the ball crosses your arch. Repeat for 1 to 2 minutes.
- Roll the ball along the length of your foot from heel to toe for 1 to 2 minutes.
- Repeat on the other foot.