Four Ways to Gently Support a Tender Foot

A Note from My Practice

A couple of weeks ago, I was practicing a balancing pose—half chair twist. As we often remind ourselves in yoga, rooting and grounding through the feet is essential for our foundation.

During the twist my attention drifted away from that foundation. My weight shifted into the balls of my feet rather than settling back into my heels—and my feet let me know right away. However, my excitement led me to focus on was on where I was trying to go, not on what my feet were communicating in the moment. It wasn’t until afterward that the invitation became clear: to slow down, return to the present moment, and listen to my feet.

In the days that followed, listening looked less like striving and more like tending—offering my foot space, care, and rest.

1. Gentle Foot Rub (or Tennis Ball Release)

If your foot isn’t too tender, a light, mindful massage can help ease tension and bring release to the area. You can also gently roll the sole of your foot over a tennis ball, moving slowly and pausing where it feels supportive. If your foot is very sensitive, skip this step and the next, and gently continue on to steps three and four—listening to and honoring your body.

2. Yoga for the Feet

When it feels appropriate, slow, intentional movement can help reconnect you with your feet:

• Stretch the toes gently

• Practice toe lifts to gently awaken the feet

• Come into tabletop, step one foot back, and gently rock forward and backward on your ankle to open the toes and calf

Move with tenderness and curiosity, and let your intuition guide you. Interested in attending a yoga class? Check out the schedule here.

3. Warm Foot Soak

A nice warm (not hot) foot soak for 15–20 minutes can feel incredibly soothing. Adding herbal soaking salts can turn this into a deeply grounding self-care practice.

4. Give Your Foot Space

Avoid tight socks or snug shoes, and allow your foot room to rest and breathe. Reducing pressure and strain can make a noticeable difference. Be mindful of how much weight and stress you’re placing on your foot. Elevate it when possible and allow rest to be part of the practice, not something separate from it.

May we meet ourselves with patience, grace, compassion, and a willingness to stay rooted.