Roll Foot On Tennis Ball

Perform the tennis ball stretch while seated.

Roll foot on tennis ball.

Hold for five seconds and repeat five times. Repeat for 1 to 2 minutes. Doing so will massage and stretch the foot by using your own strength to reduce tension in the plantar fascia. These are the locations of your trigger points.

You can also roll the ball back and forth in gentle movements. Foot rolling place a single tennis ball underneath your heel. Using your other foot to support yourself put as much gentle weight on the ball as you can tolerate. Press into the ball as much as feels comfortable.

Slowly roll your foot from side to side so the ball crosses your arch. Ball of your foot place your ball roller or water bottle beneath the ball of your foot. Place the arch of your foot on the tennis ball and roll the ball back and forth with the arch of your foot. Push your foot into your tool and try to grip your toes around it.

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. Increase or decrease pressure as needed. If it is painful ease off the pressure a little until you find an amount that s comfortable. Place the arch of your foot on the tennis ball and roll the ball back and forth with the arch of your foot.

Perform the tennis ball stretch while standing as your condition improves. If that type of massage is not very painful move onto the next steps. Place the ball under your foot just behind the big toe mound. Stretching exercises create a pulling feeling in your muscles without causing pain.

Simply push your foot onto the ball using your own body weight. Roll the ball along the length of your foot from heal to toe for 1 to 2 minutes. Put your foot on top of the tennis ball and roll it around massaging the bottom of your foot. Slowly shift your weight onto the ball or balls and note any areas of increased tenderness.

Use a moderate amount of force to compress each painful spot for 15 to 20 seconds before you move to the next. Roll the ball over the area for about two minutes and then switch sides. Roll for two minutes on each foot. As your condition improves you can perform the tennis ball stretch while standing as well.

Roll the tennis ball up and down over the arch of the foot pressing in a little to make the massage more intense.