How to Perform Self Massage with Foot Mobility Ball
When you stub your toe or bump your funny bone, you instinctively rub the injury. Why? Because myofascial massage (or “self massage”) stimulates blood flow to the area and temporarily relieves pain.
Plantar fasciitis is no exception to this phenomenon. Massaging the feet and heel can provide temporary pain relief and stimulate blood flow to the injured fascia. And the best part? There’s no need for a personal trainer or masseuse!
Foot mobility balls are a cheap, natural, effective massage tool that can provide temporary comfort and pain relief from plantar fasciitis in tandem with long-term treatment methods such as icing, stretching, orthotic inserts, or medical treatments that your doctor recommends.
Where to Buy a Ball for Foot Massage
HTP sells Massage Balls that are 100% guaranteed to provide heel pain relief. If you are wary of ordering products online, a lacrosse ball found at your local sporting goods store is likely to work as well. For especially sensitive feet, tennis balls are a good choice because they are much softer. If using a Massage Ball or lacrosse ball hurts, start out by using a tennis ball and gradually work up to a Massage Ball.
How to Use a Mobility Ball for Foot Massage
- Sit in a chair with your bare feet on the ground in front of you and the mobility ball beneath one foot. Then, starting at the ball of your foot, roll the ball along your foot to your heel.
- Apply as much pressure as you can without pain. Massage should never cause pain but should quickly relieve pain, pressure, and tightness in your arch. If you do feel pain, massage more gently.
- If you come to a painful spot or “hot spot,” stop rolling and allow the massage ball to rest there for a few seconds with as much pressure as you can without causing pain.
- Keep the mobility ball moving for approximately 60 seconds, then take a short break and repeat.
- Use the ball whenever needed for foot and heel pain relief throughout the day!
- Make sure to massage the inside and outer arch of your foot (don’t just focus on the middle!)
Benefits of the Mobility Ball
- Pressure from your mobility ball distracts the pain receptors of the brain, meaning that the targeted pressure to the fascia, foot, and heel temporarily relieves pain.
- Massaging your feet sends blood flow to the affected area, and breaks down painful adhesions (improperly healed tears) on the plantar fascia ligament.
- Mobility balls activate trigger points in the heel and foot, which helps relax these stressed areas.
- Using a ball to massage your feet is so simple that it can be done anytime throughout the day! Massage painful feet and heels at the dinner table, while sitting at your desk, or after a workout at the gym.
- Take your mobility ball anywhere! Toss it in your purse, or keep one in your car.
Tips and Tricks for Foot Massage
- For extra relief, keep your mobility ball in a ziplock bag in the freezer for a cold massage.
- Bring the ball with you to work in a plastic bag to use on breaks, especially if you spend a lot of time on your feet. A couple of sessions with the mobility ball during the day and then again in the evening can make a big difference in your pain levels throughout the day.
- Remember, self-massage with a ball isn’t a permanent pain relief solution but rather an effective temporary solution. Use it as part of a healing regimen in combination with icing, stretching, and orthotic inserts for long-term results.
What are you waiting for? Massaging your feet with mobility balls is safe, effective, and cheap. Start incorporating self-massage to your healing plan today!