Tennis Ball Helps Treat Plantar Fasciitis

Plantar fascia is the thick area of ​​tissue that connects the heel to the toes and creates the arch of the sole of the foot. Its primary function is to tension the sole of the foot to soften the effect of every movement of the body. In the treatment of plantar fasciitis, the pain in the soles of the feet is treated with various means, such as a tennis ball.

Plantar fasciitis occurs when fascia becomes inflamed, and this can be due to excessive use of the foot, stretching, or the use of shoes that do not provide enough support for the foot.

Overweight and obese people also often suffer from this ailment, as the extra force needed to support the body due to weight creates micro-damage to the tissue.

Most cases of plantar fasciitis occur in adults aged 40-70, but this affliction is also present in younger athletes.

The main symptom is pain in the sole of the foot or heel, although sometimes the pain caused by plantar fasciitis  also spreads to the ankle and toes.

Pain relief and anti-inflammatory products are used to treat plantar fasciitis, but in addition to these, you should also do stretching exercises, which can be a great help. These can be easily done with a tennis ball as the ball  helps to relax and strengthen the muscles in that area.

So, next, we’ll give you a detailed description of the exercises you should do every time you notice the discomfort associated with plantar fasciitis on your feet.

A circular massage helps to treat plantar fasciitis

A rotating foot massage with a tennis ball is one of the best forms of therapy that can be used to rehabilitate the foot and soothe pain. With this exercise, you can rub and stretch your legs using your body’s own power, and you can reduce tension in your plantar faschia.

How is it done?

• Sit in a chair and place a tennis ball under your soles. Keep your back straight.
• Gently apply pressure to the ball by pushing your foot toward the ground and slowly moving it forward and backward. This should move the ball towards the toe.
• Rotate your foot on the ball for 30 seconds, then repeat with the other foot.
• Repeat twice a day and continue for four or three days until you feel the pain subside.

Bending

In order for you to strengthen your leg and increase the support it provides to your body, it is a good idea to do exercises that improve muscle and tendon mobility.

The next exercise will relax your feet for pain, but it will also  strengthen your soles, ankles and lower legs.

How is it done?

• Place the tennis ball against the wall and hook your foot.
• Then place the ball under the top of your foot so that you hold your heel on the ground.
• Stretch your upper body against the wall to increase the power of the stretch.
• Inhale calmly three times, rest, and then repeat 8 times.

Relaxing stretch

This relaxing stretch  combines the good effect of breathing with the pressure applied to tense areas. It allows you to activate your blood circulation as well as reduce inflammation.

The pressure you apply to the ball will gently rub the soft areas of the foot, bringing relief to the problem.

How is it done?

• When you are barefoot, stand one foot forward and on top of the ball.
• Step on the ball so that it is at the tip of the head, but keep your weight distributed on the back leg as well.
• Hold this position, inhale and exhale, while transferring your weight to the front leg.
• Bend your knees slightly, and hold the position for five seconds. Then transfer the weight back to the back leg.
• Repeat this with both feet until you have done 5 reps with each foot.

Pressure point exercise

Pressure point exercises involve relaxing any muscle in the soles of the  feet to alleviate the discomfort caused by plantar fasciitis.

This form of exercise allows you to place the ball just below the area where you feel great pain.

How is it done?

• Put the tennis ball under your foot, and then press your foot down firmly for 10 seconds.
• Change the position of the ball so that it is more at the front or back of the leg, and repeat the exercise.
• Try to start from the heel area and then move slowly towards your heels.

As you can see, a simple tennis ball can be your best friend for strengthening and treating your feet when a plantar fasciitis strikes.

Also keep in mind that if you have any leg injury, osteoporosis, or buttocks, this type of exercise may also help them if other appropriate treatments are given in addition.

When doing exercises and stretches, remember that it would be important to follow all the instructions well so that you do not aggravate the problem in your legs instead of relieving it.