Sore, tired feet? A quick self-massage routine for aching feet and arches

Whether you’re on your feet all day, walking miles around the malls, or your arches ache after a run, your feet carry everything — and they rarely get any attention. A few minutes of this in the evening feels wonderful and helps them recover.

1. Roll out the sole

The easiest place to start.

• Sit down and place a ball (a tennis or massage ball, or even a chilled water bottle) under one foot.
• Roll it slowly from heel to toes, leaning in with comfortable pressure.
• Pause on any tender spots for a few seconds. Do 1–2 minutes per foot.

2. Work the arch with your thumbs

• Hold your foot in both hands and press your thumbs into the arch.
• Make firm, slow circles from the heel toward the ball of the foot.
• Spend a little extra time at the heel if it feels tight.

3. Stretch the toes and ankle

• Gently pull your toes back toward your shin to stretch the sole. Hold 20 seconds.
• Then slowly circle your ankle a few times each way.

If your heels ache in the morning

Tightness in the sole and calf often go together. Add a gentle calf stretch against a wall, and roll the sole before you get out of bed.

Look after them

• Alternate your shoes, and give bare feet a stretch after a day in flat sandals or heels.

If your feet and lower legs are sore from training, padel or long days, a sports recovery session — to your home in Dubai — works the feet, calves and ankles together so you bounce back faster.