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Foot Massage with Ball Exercise
To perform this exercise effectively, follow these steps:
Preparation: Stand or sit comfortably. Place a tennis ball, lacrosse ball, or specialized massage ball on the floor in front of you.
Placement: Place the arch of your foot directly on top of the ball.
Pressure: Gradually apply pressure by leaning your weight onto that foot. Only apply as much pressure as feels like a "good" or "intense" stretch; it should not be sharply painful.
Movement: * Rolling: Slowly roll your foot forward and backward so the ball moves from the base of your toes to the front of your heel.
Side-to-Side: Move your foot side-to-side to massage the width of the arch.
Circular: Move in small circles over any particularly tight or tender spots.
Duration: Continue for 1–2 minutes per foot.
Benefits
Relieves Tension: Breaks up tightness in the plantar fascia and small muscles of the foot.
Improves Flexibility: Helps maintain the mobility of the foot’s arch.
Increases Circulation: Promotes blood flow to help with healing and recovery.
Pro-Tip: If you have inflammation (a burning sensation), try using a frozen water bottle instead of a ball for a combined massage and cold therapy effect.