Get back your active lifestyle!
The rolling action workout which TenderFoot allows you to perform is a very simple but effective method of working towards relief of your foot pain. You'll be able to get started right away, and intensify your workout as you see fit. Most users have experienced improvements in their symptoms with their first workout. Here's an overview of TenderFoot in action.
Getting Started
Begin by placing the TenderFoot roller onto either a carpeted floor or a rug — even a reasonably sized carpet remnant scrap will work — because you'll want to be sure to protect your wood or tile floor. TenderFoot's solid aluminum construction and knurled surface are essential to an effective workout, but are not too friendly to hard flooring surfaces. Likewise, TenderFoot's 3-1/2 pound weight can damage your flooring surface, not to mention your toes, so place it on the floor carefully.
Find a spot where you'll be able to hold onto something to bolster your balance — a counter, or a chair will work — so you'll be better able to control your rolling. The knurled surface of the TenderFoot will make sure that you have the best possible control of the roller, but bolstering your balance will be a plus for your peace of mind. Some users like to keep their roller bed-side for use first thing in the morning.
You may wish to use the flat logo area as a reference point for your foot to become familiar with its position on the roller.
You Set the Pace!
With your opposite foot firmly on the floor, and while bolstering yourself with arms on a counter or chair, start rolling your foot back and forth on the roller at a slow speed while applying light pressure. Allow the roller to roll forward and back on the floor as your foot rolls along the top of the roller. Give yourself time to get accustomed to the feel and motion of the roller under each foot. As you get the feel of the rolling workout, you can pick up the pace and apply more pressure until you get the effect you want where you want it. Speed is not the goal with the rolling workout, nor is applying your full body weight. The goal is finding the speed, pressure and positioning that are right for your best results.
Users have experienced the best results using the TenderFoot roller daily, whether it's first thing in the morning or just prior to a walking intensive activity, even if just for a few minutes. Some users find it necessary to repeat their workout throughout the day, especially while they are just beginning their workout habits.
Listen to Your Feet
As you continue to use the TenderFoot roller daily, let your feet tell you what progress is being made — stay tuned in to how they feel while working out and how they feel throughout the day after a workout.
Apply pressure and target specific areas of your feet as you sense daily progress. Don't over do it! Although you may experience that healthy 'worked-out' sensation after using the roller — some call it invigorating — you really shouldn't have worsened pain. Listen to your feet and what they tell you about their needs and progress.
You may wish to utilize the various surface features of the TenderFoot roller to further your workout. For example, the roller's angled shoulders might do the trick for getting into deeper spots.
Use It Hot or Cold
The TenderFoot therapeutic roller is made from solid aluminum, a material that quickly grabs and retains temperatures. Even though your TenderFoot will do wonders at room temperature, you can enhance your therapy by using it hot or cold.
Try it HOT: Leave TenderFoot in the sink and run hot water over it for a minute or two, or pour a hot kettle full of water over it to get the TenderFoot nice and toasty. Watch out! TenderFoot's solid aluminum construction really grabs that heat, so you'll want and probably need to use a towel or pot holder to grab it right after heating it up. Please Note: Your TenderFoot roller should never be heated in a conventional or microwave oven, or on the stove top. Hot water is all it takes to add the dimension of heat therapy to your work out.
Try it COLD: Try placing TenderFoot in the freezer overnight prior to your morning workout. Many users have found benefits to adding this dimension to their workout.
A List of Do Not's
Here are some common sense warnings worth mentioning due to TenderFoot's size and weight. Please bear these in mind.
- Do not drop TenderFoot on your hardwood or tile flooring (or toes!)
- Do not roll TenderFoot on your hardwood or tile flooring
- Do not heat TenderFoot with a microwave or conventional oven, on the stovetop, or with open flame
- Please keep out of reach of children
- The TenderFoot roller is intended solely as a foot roller
Consult your doctor before beginning any new exercise or therapy program.
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