In this video, you’ll learn about the three options for a foot massage with a ball. The massage ball is the ideal size to relieve aches and pains and target small muscle groups especially around the middle of the foot and heel. Spiky or smooth ball is up to you.

Watch the video or read more below:

Here are the Three Options for a Foot Massage with a Ball:

Exercise #1: Ball under your Foot

Place the ball on the floor and put the heel of your foot on it. Roll the ball from the heel of your foot all the way down to the front, putting as much or as little pressure through the ball as you’d like. You can split the foot into different sections:

• Inside of the foot – heel to toe
• Middle of the foot- heel to toe
• Outside of the foot – heel to toe

Additionally, you can roll the ball around in a circle.

Aim: 1 – 2 minutes. Repeat on the other side.

Exercise #2: Stepping with Toes on the Ball

Place the ball on the floor, your toes on the ball, and your heel on the ground. Keep the pressure on the toes as your step forwards and backward with your other leg. This may also get you a stretch in the calf (bonus!).

Options:

• Time: 1-2 minutes
• Counting: 2-3 x 10 repetitions

Repeat on the other side.

Exercise #3: Stepping with Heel on the Ball

Place the ball on the floor, your heel on the ball, and your toes heel on the ground. This one may be difficult depending on how big/small your foot is and if you’ve got a larger ball. Keeping the pressure on your heel, step forwards and backward.

Note: As mentioned, this might be a little bit easier if you’ve got a small ball.

Options:

• Time: 1-2 minutes
• Counting: 2-3 x 10 repetitions

Repeat on the other side.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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