Roll Foot On Tennis Ball

Slowly shift your weight onto the ball or balls and note any areas of increased tenderness.

Roll foot on tennis ball.

Put your foot on top of the tennis ball and roll it around massaging the bottom of your foot. Using your other foot to support yourself put as much gentle weight on the ball as you can tolerate. Perform the tennis ball stretch while standing as your condition improves. Press into the ball as much as feels comfortable.

Repeat for 1 to 2 minutes. Roll the ball over the area for about two minutes and then switch sides. 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. If it is painful ease off the pressure a little until you find an amount that s comfortable.

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. Place the arch of your foot on the tennis ball and roll the ball back and forth with the arch of your foot. 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.

See the video for more details. Push your foot into your tool and try to grip your toes around it. These are the locations of your trigger points. Foot rolling place a single tennis ball underneath your heel.

Increase or decrease pressure as needed. If that type of massage is not very painful move onto the next steps. Use a moderate amount of force to compress each painful spot for 15 to 20 seconds before you move to the next. Ball of your foot place your ball roller or water bottle beneath the ball of your foot.

Simply push your foot onto the ball using your own body weight. Perform the tennis ball stretch while seated. Doing so will massage and stretch the foot by using your own strength to reduce tension in the plantar fascia. Roll for two minutes on each foot.

You can also roll the ball back and forth in gentle movements. Place the ball under your foot just behind the big toe mound. Roll the tennis ball up and down over the arch of the foot pressing in a little to make the massage more intense. Keeping your hips as level as possible you may have to bend your leg begin rolling your foot forward and back on the ball.

Hold for five seconds and repeat five times.