Foot Care

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

When we think about self-care, we often think about yoga, stretching, or eating healthy. But there’s one important part of the body we sometimes forget—our feet!

Your feet carry you through life. Whether you’re walking, standing, or even sitting in a chair, your feet help with balance, support, and movement. If you’re living with Multiple Sclerosis (MS), Parkinson’s disease, or another condition that affects mobility, taking care of your feet is extra important. Two tools – toe separators and a massage ball—can make a big difference.

Your feet have 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. When your feet are stiff, sore, or weak, it can affect your whole body. You might feel off-balance, have pain in your knees or hips, or struggle with simple movements. For people with neuromuscular conditions, foot issues can also lead to fatigue or poor posture. Caring for your feet means more than comfort—it’s about stability, strength, and better movement.

Toe separators are soft, flexible devices that gently spread your toes apart. You can wear them while seated, relaxing, or during certain yoga stretches. Wearing toe separators for just a few minutes a day can help undo the effects of tight shoes or curled toes. Over time, you may notice your feet feel more open and supported. Try 5–10 minutes at first, then increase as your feet get used to the stretch.Toe separators help:

• Improve alignment of the toes
• Increase blood flow
• Reduce foot cramping or stiffness
• Stretch the small muscles and fascia in the feet

A massage ball (also called a therapy or myofascial release ball) is a small, firm ball you can roll under your feet. It might feel a little tender at first, but it’s worth it! You can use it while seated—just place it under your foot and roll slowly from heel to toe. You control the pressure. Use a spiky ball for deeper pressure, or a smooth one for gentler massage. Massage ball benefits include:

• Releasing tight muscles in the arches and heels
• Improving circulation
• Helping with nerve sensitivity
• Increasing foot flexibility

At Yoga Moves Any Body, we believe that small movements lead to big changes. That includes foot care! Gentle foot stretches, massage, and awareness exercises are often part of our adaptive yoga practice. When your feet feel good, you feel more grounded, balanced, and confident. Foot care is foundational!

Try This Quick Foot Care Routine (10–15 minutes a few times a week makes a difference)

1. Sit comfortably in a chair with both feet flat on the floor.
2. Roll a massage ball under each foot for 1–2 minutes.
3. Slide on toe separators and sit for 5–10 minutes while breathing deeply.
4. Gently flex and point your toes and ankles to finish.