Roll Foot On Tennis Ball

Increase or decrease pressure as needed.

Roll foot on tennis ball.

Roll the ball over the area for about two minutes and then switch sides. Slowly roll your foot from side to side so the ball crosses your arch. Perform the tennis ball stretch while seated. Simply push your foot onto the ball using your own body weight.

Push your foot into your tool and try to grip your toes around it. Place the ball under your foot just behind the big toe mound. See the video for more details. Roll for two minutes on each foot.

Place the arch of your foot on the tennis ball and roll the ball back and forth with the arch of your foot. Stretching exercises create a pulling feeling in your muscles without causing pain. Perform the tennis ball stretch while standing as your condition improves. Doing so will massage and stretch the foot by using your own strength to reduce tension in the plantar fascia.

Place the arch of your foot on the tennis ball and roll the ball back and forth with the arch of your foot. Repeat for 1 to 2 minutes. 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 along the length of your foot from heal to toe for 1 to 2 minutes.

Press into the ball as much as feels comfortable. These are the locations of your trigger points. Foot rolling place a single tennis ball underneath your heel. Hold for five seconds and repeat five times.

Slowly shift your weight onto the ball or balls and note any areas of increased tenderness. 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. Ball of your foot place your ball roller or water bottle beneath the ball of your foot. Using your other foot to support yourself put as much gentle weight on the ball as you can tolerate.

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

You can also roll the ball back and forth in gentle movements.