Roll Ball Foot
Standing, roll the sole of one foot slowly over a massage ball from the heel to the ball of the foot; the arch and the underside of the foot loosen.
How to do it
Setup
Standing tall, a massage ball under the arch of one foot, the other foot flat beside it; a wall or a chair for balance if needed.
Steps
- Press the foot down onto the ball with part of your weight.
- Roll it slowly from the front of the heel to the ball of the foot and back.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Standing on the ball with the full weight: keep most of it on the other foot. Rolling fast: slow passes find the tight spots. Grinding the heel bone on the ball: keep it under the arch and the soft parts of the sole.
Breathing
Steady throughout; never held.