How Does a Tennis Ball Help Plantar Fasciitis?
One common foot ailment is plantar fasciitis, a condition that results in discomfort in the sole of the foot. This condition is predominantly characterized by the inflammation and thickening of the plantar fascia, a band of tissue connecting the heel bone to the toes. Although it can be quite painful, the good news is that plantar fasciitis can often be effectively managed with simple home remedies such as resting the foot, applying ice, and utilizing custom orthotics.
Tennis Balls Are a Great Tool to Use for Heel Pain
For individuals affected by plantar fasciitis, utilizing a tennis ball can be a beneficial solution to alleviate discomfort and aid in the healing process. Numerous exercises incorporating a tennis ball can effectively relieve heel pain and promote the recovery of the plantar fascia.
1. Roll Your Foot Over a Tennis Ball
According to Dr. Alan Bass, a certified podiatrist and representative for the American Podiatric Medical Association, one effective method for alleviating heel pain is by using a tennis ball. By rolling the arches of your feet back and forth over the ball, you can gently stretch the plantar fascia ligament and reduce tension in the heel muscles. This simple technique can offer much-needed relief and help alleviate discomfort.
2. Ice Your Feet With a Frozen Bottle
A frozen water bottle or can can be rolled under your feet to relieve plantar fasciitis pain. This is especially effective for people who wake up in the morning with pain in their feet, or those who wake up grumpy because they feel stiff and sore in their heels when they get out of bed, Bass says.
3. Use a Massage Ball or Lacrosse Ball
Heel That Pain Massage Balls are 100% guaranteed to provide heel pain relief when used regularly. The balls are designed to gently apply pressure on the arch of your foot and release tension in the plantar fascia. These balls are softer than traditional tennis balls and can be found at sporting goods stores or online.
4. Roll Your Foot Over a Frozen Bottle
Some health care professionals recommend using a frozen bottle to massage your feet. The cold temperature of the bottle stretches out your plantar fascia, and it helps calm the pain.
5. Use a Massage Ball or Lacrosse ball
These balls are a little softer than a regular tennis ball, so they’re great for sensitive feet. They’re easy to find at your local sporting goods store or online and should be able to provide heel pain relief when used regularly.
6. Toe Extensions
Another easy way to help alleviate plantar fasciitis pain is to perform a simple toe extension. Toe extensions are a gentle stretch that can help ease your feet and relieve the pain of plantar fasciitis, according to Mayo Clinic. To do this, cross one leg over the other and grab your toes. Pull them gently toward you, and hold this position for about 30 seconds. Repeat two to three times, it’s recommended.
7. Roll Your Arch Over a Tennis Ball
The most common tennis ball exercise is to roll the arch of your foot back and forth over a tennis ball. The goal is to relax any of the muscles in your foot, Dr. Perkins says. This can be done while sitting in a chair or lying on the floor.
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