Roll Foot On Tennis Ball

Roll for two minutes on each foot.

Roll foot on tennis ball.

See the video for more details. Slowly shift your weight onto the ball or balls and note any areas of increased tenderness. Foot rolling place a single tennis ball underneath your heel. As your condition improves you can perform the tennis ball stretch while standing as well.

Simply push your foot onto the ball using your own body weight. Using your other foot to support yourself put as much gentle weight on the ball as you can tolerate. Hold for five seconds and repeat five times. Place the ball under your foot just behind the big toe mound.

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 that type of massage is not very painful move onto the next steps. 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.

Roll the tennis ball up and down over the arch of the foot pressing in a little to make the massage more intense. Repeat for 1 to 2 minutes. Perform the tennis ball stretch while seated. Slowly roll your foot from side to side so the ball crosses your arch.

Put your foot on top of the tennis ball and roll it around massaging the bottom of your foot. Increase or decrease pressure as needed. 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. Doing so will massage and stretch the foot by using your own strength to reduce tension in the plantar fascia.

You can also roll the ball back and forth in gentle movements. 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. Roll the ball along the length of your foot from heal to toe for 1 to 2 minutes.

Place the arch of your foot on the tennis ball and roll the ball back and forth with the arch of your foot. If it is painful ease off the pressure a little until you find an amount that s comfortable. These are the locations of your trigger points. Press into the ball as much as feels comfortable.

Roll the ball over the area for about two minutes and then switch sides.