Dealing with sore feet after a hard day on the pickleball court

There are times when I have been at work for 10+ hours, but wouldn't want to miss an extra 3 hours of pickleball, and I finally get home, and my feet are sore. My "dogs" are barking like crazy! I have actually used this to relieve tension in my feet and legs.

• Take a used tennis ball, and put it in a sock.  You can use the tennis ball alone, but I think the sock helps keep the ball from rolling around.
• Before starting, stand in your socks or bare feet on a flat surface, and check in with how your feet feel.  Notice any discomfort.
• Sit down in a chair that allows you to sit straight, with both feet on the floor.
• Start by rolling the tennis ball under that foot that is bothering you (or bothering you more).  Roll the ball slowly–ball of foot, arch and heel areas– , and notice if there are any places where it feels especially good, and stop at those points for a few deep breaths.  If you feel any pain, stop.
• If you think your foot can bear more pressure, take your foot off the ball, and stand up.  Roll the ball under your foot again; this time put as much weight on the ball as feels like a good massage.  Take a few deep breaths as you bear your weight on the ball.  Touch a wall or furniture if you need for balance.  If you feel any pain, stop.
• Take your foot off the ball, and once again stand with both feet on the floor.  Notice how you feet feel, compared to before, and compared to each other.  The foot you just massaged with the ball should feel flatter on the floor.
• Sit back down and do the same with your other foot.  Even if you don’t have discomfort in that foot, or think it needs a massage, spend at least a minute to roll the ball under it. It’s always a good idea to give attention to the other side.  You’ll likely feel that the other foot feels flatter on the floor, too.

If you’re at home and have the time, you can follow up by giving both feet a massage with your hands.
If you want to get the benefit of this at work, take a tennis ball and roll it under your feet while you work.  You can do it while you’re working, or dedicate a few minutes to the above exercise.  Your feet, the rest of you body, and your mind will thank you for the brief but effective break.