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Ball Roll


The ball roll exercise prevents heel and arch pain. This exercise is a great help to those who walk or run for exercise.

When you roll your foot across the top of a tennis ball, it's also similar to getting a foot massage and it serves the same purpose of increasing the circulation and working out tight muscles in your feet.

Tennis Ball

p> A foot massage has many extra benefits - it can help relieve toe pain, ankle pain, plantar fasciitis and common forms of arthritis, and can also decrease stress and anxiety in the entire body.

You can perform this exercise as often as you want, or anytime your feet feel tired or tight.

How to perform the ball roll exercise:

Roll a golf or tennis ball between the floor and each foot for two minutes. You will stretch the plantar fascia, a broad band of tissue that runs along the bottom of your foot.

Ball Roll Exercise

Source: American Orthopaedic Foot and Ankle Society

Did You Know?

Plantar fascitis, or inflammation of that tissue, is one of the most common injuries for runners and walkers. It is also the most common cause of heel pain and affects 25 percent of Americans. (Source: American Orthopaedic Foot & Ankle Society).

Go all out for your feet!

Go all out if time permits, and give your feet a royal treatment!

Before doing your ball roll exercise, soak your feet in warm water for about 10 minutes.

Make it super relaxing with aromatherapy! If you wish, add bath salts or aromatherapy essential oils such as peppermint essential oil or lavender essential oil to the water to induce relaxation.

When the 10 minutes are up, gently dry your feet with a soft towel. Apply a moderate amount of foot cream or oil to your hands. If you are using oil, make sure that you rub the oil between your hands to warm it. Cover with a sock and proceed with your exercise.

Happy Feet

  • Protect your feet with comfortable, well-fitting shoes that have a stable sole and adequate arch support.
  • Make sure your shoes have adequate padding.
  • Wear socks with a light amount of elastic compression to help prevent blood from pooling in the feet and lower legs. Wear socks that don't have an extremely tight band at the top.
  • Indulge in an occasional warm foot soak to ease aches and pains.

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