Alleviate Plantar Fascitis Pain with Tennis Ball! Here is how

Alleviate Plantar Fascitis Pain with Tennis Ball!

The thick band of tissue that connects the toes and the heel bone and creates an arch in the foot is called plantar fascia.

It’s primary or main function is to tense the base of the foot to make softer the impact of every bodily movement. Plantar fasciitis actually occurs when the fascia becomes inflamed. It happens due to overuse, overstretching it, or wearing shoes that don’t provide enough comfort and support.

People who are overweight also commonly suffer from this because they need additional force.

The main symptom is pain in the foot sole or the heel. Sometimes it can spread toward the ankle and toes.

By taking analgesics and anti-inflammatory drugs, plus doing some stretching exercises you can alleviate the pain.

Exercises with a tennis ball will help relax and strengthen the affected muscles.

Here we are going to give a detailed description of these exercises. You can practice them every time you feel any type of discomfort from plantar fascitis.


Alleviate plantar fascitis with rolling massage

Alleviate plantar fascitis with rolling massage

One of the best therapies you can use is to roll your feet out with a tennis ball. You will rehabilitate the foot and to calm the pain.

It will massage and stretch the foot, by using your own strength, to reduce tension in the plantar fascia.

How to do it

  • Sit down on a chair, keep your back straight. Place the tennis ball under the sole of your foot.
  • Gently press the ball, and then push the foot to the ground. Move slowly forward and backward.  This should move the ball from your toes to your heel.
  • Roll your foot on the ball for 30 seconds. Repeat with the other foot.
  • Repeat twice a day for 3 or 4 days, until you alleviate the pain.



Using exercises which will improve muscle and tendon flexibility will strengthen your feet and improve the support they provide for you.

The following activity will release your feet from pain, but it will also strengthen the sole of the foot, legs and ankle.

How to do it

  • Place the tennis ball against a wall and bend your foot.
  • Then place the ball below the upper part of the foot, keeping your heel on the ground.
  • Stretch your upper body toward the wall to increase the stretch.
  • Take three slow breaths, rest, and repeat 8 times.

Tennis ball for relaxation stretch

Tennis ball for relaxation stretch

This relaxation stretch is combination of breathing work with pressure on the tight areas.

It actually helps reduce inflammation and reactivate blood circulation.

The pressure you place on the ball will gently massage the soft areas of the foot, thereby providing relief.

How to do it

  • While barefoot, stand with one foot forward, placed on the ball.
  • Step on the ball between the arch of your foot and your toes, but keep your weight distributed on the back foot.
  • Hold this posture and breathe in and out, while transferring your weight to the front foot.
  • Bend your knee slightly, hold for five seconds, and then transfer your weight back to the rear foot.
  • Repeat  5 times on both feet.

Pressure point

Pressure point

Pressure point exercises focus on relaxing any of the muscles on the back of the foot, an area very affected by plantar fascitis. This allows you to place the ball just below the area where you feel the concentrated pain.


How to do it

  • Place the tennis ball under the ball of your foot and firmly press down for 10 seconds.
  • Change the position of the ball towards the bottom or top of the foot, and then repeat.
  • Try to start in the areas that are closer to the base of your toes, and then slowly move down towards your heel.


As you can see, a simple tennis ball can become your best tool for exercising and strengthening your feet. If you have injured your foot, or have bunions or calluses, these types of activities can create some relief while using other treatments for these conditions.

Try to make sure you follow all of the instructions so you don’t make the problem worse.


Source: StepToHealth


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