Whether you work on your feet all day, run high mileage, or take leisurely weekend strolls, tension that builds up in your feet can lead to pain, discomfort or worse, injury. Anyone who’s battled plantar fasciitis knows it’s no walk in the park.
Spending a minimum of 10 minutes a day mobilizing areas can go a long way to prevent hotspots from flaring up. All you need is a ball and some space to stretch. Using a Yoga Tune Up Ball, Lacrosse Ball, Softball, or Golf Ball to twist, press and roll into your foot mobilizations.
In a kneeling position, start by stretching the tops and bottoms of your feet. Breath in and out of the stretch to go deeper. Feel for the tissue to move and relax to the stretch.
Next, practice independently moving your toes from one another. Lift your big toe, while keeping the little toes on the ground, then reverse. If you have trouble doing this, then you know the muscle and fascia on your feet are tight.
Take your fingers and work them in-between your toes, stretch, massage, gentle pull at them to mobilize.
Using your ball of choice, start rolling through the bottom of your foot. Begin at the heel and work your way through the arch, ball of foot and toes. Spend some time in areas that feel more tense – play with the pressure and speed that you roll.
By adding these simple stretches and mobility work to your daily routine, you can help prevent overuse injuries, create better movement and treat your feet.
Try this amazing foot mobilization sequence and get the fascia, soft tissues and bones in your feet moving again.
If you have foot issues and are looking for more individualized exercises for your feet, contact us today!
Written By: Melissa Doldron, RMT, SMT (cc)