Many foot injuries can be prevented by strengthening the feet, especially that painful plantar fasciitis. Feet and leg muscles are the most-used muscles in the body. To get rid of feet pain you can use a simple tennis ball to do some really quick and easy exercises.
The tennis ball can be used as an effective tool for strengthening and rehabilitating your feet along with increasing stamina and reducing tightness pain.
The following exercises will help you to get rid of plantar fasciitis, the cheap way!
1. Rolling Massage
Image Credits: Rolling Massage
Rolling the foot with a tennis ball is an exercise one can complete on their own as a way to massage and stretch the bottom of the foot and the plantar fascia. When the plantar fascia becomes inflamed, a thick band of connective tissue that runs along the bottom of the foot, it can cause heel pain. A tennis ball can help prevent this condition from occurring, along with helping to improve flexibility and range of motion of the ankle. This exercise is performed by sitting on a chair, placing a tennis ball under the arch of the foot, and slowly rolling the foot back and forth over the ball for 30 to 60 seconds in each of the tender spots.
2. Standing Massage
Image Credits: Standing Massage
Standing massage exercises are more advanced than the rolling massage and should be progressed to once the rolling massage has been mastered. Standing allows for more pressure to be applied into the tennis ball, helping to release tension and pain. This exercise is performed by placing the tennis ball under the foot while in a standing position, frequently shifting body weight and the position of the ball.
3. Spot Pressure
Image Credits: Spot Pressure
Spot pressure exercises target any adhesions within the muscles of the bottoms of the foot. 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.
4. Toe Flexor Stretch
Image Credits: Toe Flexor Stretch
The toe flexor stretch helps to reduce foot pain and tightness that has been correlated with tendinitis. Flexibility throughout the muscles and tendons in the foot, ankle, and lower leg is important for maximum foot strength and function. This exercise is carried out by placing a tennis ball against a wall and then standing toward the wall and placing the heel of the foot on the floor and the bottoms of the toes against the tennis ball.
Image Credits: Myfiveminuteyoga