Roll Foot On Tennis Ball

Find a ball tennis lacrosse or pink bouncy balls all work or consider getting a spiky massage ball like this one to better stimulate pressure points.

Roll foot on tennis ball.

Roll for two minutes on each foot. See the video for more details. Slowly roll your foot from side to side so the ball crosses your arch. Slowly shift your weight onto the ball or balls and note any areas of increased tenderness.

Roll the ball along the length of your foot from heal to toe for 1 to 2 minutes. Place the ball under your foot just behind the big toe mound. If that type of massage is not very painful move onto the next steps. Put your foot on top of the tennis ball and roll it around massaging the bottom of your foot.

These are the locations of your trigger points. As your condition improves you can perform the tennis ball stretch while standing as well. Stretching exercises create a pulling feeling in your muscles without causing pain. Doing so will massage and stretch the foot by using your own strength to reduce tension in the plantar fascia.

Use a moderate amount of force to compress each painful spot for 15 to 20 seconds before you move to the next. Perform the tennis ball stretch while standing as your condition improves. Simply push your foot onto the ball using your own body weight. Keeping your hips as level as possible you may have to bend your leg begin rolling your foot forward and back on the ball.

If it is painful ease off the pressure a little until you find an amount that s comfortable. Ball of your foot place your ball roller or water bottle beneath the ball of your foot. Foot rolling place a single tennis ball underneath your heel. Rolling your feet out with a tennis ball is one of the best therapies you can use to rehabilitate your foot and to calm the pain.

Push your foot into your tool and try to grip your toes around it. Using your other foot to support yourself put as much gentle weight on the ball as you can tolerate. You can also roll the ball back and forth in gentle movements. Roll the ball over the area for about two minutes and then switch sides.

Repeat for 1 to 2 minutes. Press into the ball as much as feels comfortable. Place the arch of your foot on the tennis ball and roll the ball back and forth with the arch of your foot. Roll the tennis ball up and down over the arch of the foot pressing in a little to make the massage more intense.

Perform the tennis ball stretch while seated.