This exercise is performed by placing the tennis ball under the ball of the foot where pressure is applied directly into the ball to one specific spot of the foot for 10 seconds. Spot pressure can be applied to many different locations on the bottom of the foot and should start near the base of the toes and work towards the heel. Toe Flexor Stretch
Pressure point exercises focus on relaxing any of the muscles of the back of the foot, an area typically affected by plantar fasciitis. This allows you to place the ball just below the area where you feel the concentrated pain. How to do it Place the tennis ball under the ball of your foot and firmly press down for 10 seconds.
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Tennis Ball Under Foot. This Tennis Ball Under Foot exercise is a gift to the body that should be with you for years to come. Anytime during the day or night that you roll a tennis ball under your foot will give you a gentle muscular release of the entire body. I recommend keeping a tennis ball in a shoe box under the desk in your home or office; that will keep the ball from squirting away while you roll it under your foot.
Pressure point Firstly, place the tennis ball under the ball of your foot, where the toes meet the rest of the foot, and firmly press... Change the position of the ball towards the top or bottom of the foot, then repeat.
RELAXATION STRETCH. The relaxation stretch gently massages your foot and stretches your tendons to relieve heel pain. Place the tennis ball onto the ball of your foot between your toes and arch with your heel elevated and weight on your other leg.
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Placing a tennis ball on the ground and gently rolling it under foot for a few minutes can help loosen up your plantar fascia, making it much less likely to become irritated. Put enough pressure on the ball to get a deep massage. You may feel some soreness, but back off if you feel any pain. Click to see full answer.
There is such a thing as overdoing, so to avoid harming your feet, tennis ball rolling 2-5 minutes per foot in the morning and/or at the end of the day is sufficient to start. Gradually build your time to 10 minutes per foot, which allows plenty of time to make an impact on restoring and maintaining healthy feet.
Place a tennis ball under one foot and start to roll the sole of your foot over the tennis ball. Experiment with the amount of weight you can put into the ball and still have an intense, yet pleasant sensation. Drape your toes over the tennis ball and massage the backs of your toes.