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6. Feet

Many of us find ourselves on our feet all day at work. Whether you work in an office, a factory, a field, a hospital, or anything in between, there is a good chance that you put a lot of weight and stress on your feet every day.

Tired and aching feet can be relieved by rolling the foot over the smooth Plyopic Massage Ball. The pressure of the smooth ball stimulates blood flow, relieving tension and reducing pain in the foot area.

Whether you have an injury, high arches, plantar fasciitis, flat feet, bunions or calluses, massage ball exercises for feet provide an easy, inexpensive self-maintenance tool for healthy feet.

Plantar Fasciitis Massage Balls for Flat Feet


Plantar Fasciitis

You can also roll the ball under your feet while you are working at your desk or after a run. This will relieve muscle tension and help in healing plantar fasciitis or the pain and inflammation in the heel and the bottom of the foot.

If you want to target inflammation and soothe your feet with a cooling sensation, then just place your Smooth Massage Ball in the freezer for 10 minutes prior to massage. 


6.1 Foot Massage


Anatomy and Function:

  • The 20-plus muscles in the foot help enable movement, while also giving the foot its shape.
  • Many muscles that power the foot’s movement originate as high up as the back of the knee. 
  • One of the main ligaments in the foot is the plantar fascia which forms the arch on the sole of the foot. As it stretches and contracts, the plantar fascia provides balance and strength to the foot.
  • In terms of mobility, the Achilles tendon is one of the most important structures in the leg and foot. This tendon in the back of the calf and ankle connects the plantaris, calf, and soleus muscles to the heel bone. It stores the elastic energy needed for running, jumping, and other physical activity.

    Reasons to Treat:

    • Rolling the foot with a massage ball provides a self-controlled massage and stretch for the bottom of the foot and plantar fascia.
    • A foot massage before bed is a great way to boost circulation in your lower extremities as well as helping you feel calmer so that you can fall asleep faster, and sleep better too.
    • Frequent foot massage sessions have been known to reduce anxiety and depression.
    • Maximizing the flexibility of the muscles and tendons within your foot, ankle and lower leg is essential for optimal foot strength and function. To improve your flexibility, perform a flexion stretch using the massage ball placed against a wall.

      6.1.1  Rolling Massage

      Foot Massage Massage Ball


      Massage Balls to Use: Plyopic Black Massage Ball
      • Start by sitting on a chair and placing the massage ball under your foot
      • Gently apply as much pressure as you can tolerate to push the ball into the floor, rolling the ball back and forth from your toes to your heel.
      • Roll the ball for at least 30 seconds and switch to the other foot.
      • Perform the rolling massage ball exercise two to four days per week to prevent foot-related injuries.

      6.1.2  Flexion Stretch

      Rolling Flexion Foot Black Massage Ball

      Massage Balls to Use: Plyopic Black Massage Ball
      • Start by placing the ball of one foot on top of the massage ball with your heel flat on the floor.
      • Slowly lean your upper body into the wall to increase the stretch felt in the foot, ankle and lower leg.
      • Hold the stretch for three slow breaths and switch feet.

        6.1.3  Spot Pressure of Adhesions

        Spot Pressure Foot Massage Adhesions

        Massage Balls to Use: Plyopic Black Massage Ball
        • Place the massage ball under the ball of your foot.
        • Firmly press your foot into the ball for 10 seconds in different locations.
        • Start by focusing on three spots near the base of your toes, gradually working the ball towards your heel.

        6.1.4  Standing Massage (Advanced)

        Massage Balls to Use: Plyopic Black Massage Ball
        • Similar to the rolling massage, place the massage ball under one foot while standing, steadying yourself against a wall.
        • Stand on one leg and gently move your foot on the ball for a wonderful, deep massage.
        • You can apply more pressure to increase the intensity of the exercise by applying more bodyweight onto the ball. Apply as much pressure as you can tolerate.
        • Roll the ball back and forth from your toes to heel for at least 30 seconds, then switch feet.

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