What are Plantar Fasciitis Tennis Ball Exercises?

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Does the arch or heel of one or both of your feet ache while stepping out of bed in the morning? If you answer in the affirmative, then chances are you suffer from plantar fasciitis also known as heel spur pain. When the connective tissues or ligament, attaching the toes to the heel becomes extremely taut, it leads to minute ruptures. In this article, you will know about What are Plantar Fasciitis Tennis Ball Exercises?

The tearing of the connective tissue band resulting from extreme tightness and rigidity causes the medical condition called plantar fasciitis. Besides resorting to conservative and contemporary treatment options, you can also perform simple foot exercises for getting relief from pain. Of all the various exercises you can perform in the comfort of your home for alleviating heel pain, one of the simplest is the tennis ball exercise.

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You can carry out different workouts with a tennis ball of good quality, some of which have been outlined below.

Alternatively, you can perform the following foot exercises with a freezing water bottle, rolling pin, lacrosse ball, or any other cylindrical or circular object.

Rolling and Massaging the Tennis Ball While Standing (Plantar Fasciitis Tennis Ball Exercise)

Rolling and Massaging the Tennis Ball While Standing

Rolling and massaging the tennis ball with the underside or sole of your foot while you’re standing for 4-5 minutes offers good relief. All you need to do is place a tennis or lacrosse ball on the floor, and start rolling your foot over it. In the beginning apply mild pressure while kneading the ball, starting from the toes, and slowly rolling the foot up to the arch.

Gradually increase the pressure on the ball as you keep massaging your entire foot. Apply greater pressure especially when the tennis ball is beneath the heel and arch sections for a robust massage. Step off the ball if you find that continuous rolling over the orb is painful.

If you want desired results, perform this exercise 3-4 times daily.

Rolling and Massaging the Tennis Ball In A Sitting Position (Plantar Fasciitis Tennis Ball Exercise)

Rolling the tennis ball and kneading it while in a standing or sitting position are two of the most productive workouts. The modus operandi of this workout is nearly the same as the standing exercise explained above. To make the most of the ‘massaging and rolling the tennis ball whilst sitting’ exercise, go through the following steps:

  1. Sit down (on a chair or sofa) and position the tennis ball below your foot.
  2. Start rolling the ball all over the underneath the arch of the foot to relieve the tension of the plantar fascia. 
  3. Repeat step no. 2 for about 4-5 minutes.

If you want you can perform this sitting exercise 3-4 times every day.

Gently Stretching Your Foot To Lessening Heel Pain and Stress

This workout involves placing the ball beneath the heads of the metatarsal bones (known as the ball of the foot). Try to position the tennis ball in between the arch and the ball of the affected foot while keeping the heel somewhat elevated. At the same time make sure that you shift the weight of your body onto the other foot.

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While maintaining this stance, try to slowly and gradually transfer your load to your affected foot. Bow your knees a bit as you slowly shift your body weight, and remain steady for about 10-20 seconds. Next, shift your load to the other foot, and repeat the process at least five times.   

This workout not only kneads the sole of your affected foot but also eases the plantar fascia ligament, thereby assuaging heel pain.

Wall Flex Stretching Using The Tennis Ball

In this foot exercise position the ball on a wall surface in such a way that you can place your affected foot on it. Additionally, you’ll have to ensure that the ball is just below your toes that are pointing outwards while your heel is anchored on the floor. Now you’ll need to bend your torso in the direction of the wall and breathe slowly while maintaining this position for 1 minute.

For best results, perform this workout (where you bend your torso forward) 5-7 times per day.

You can also perform the above exercises with a freezing water bottle, rolling pin, lacrosse ball, or any other cylindrical or circular object. No matter whatever item you use for rolling and massaging, ensure to use the entire underside of your foot, especially the heel and arch. To massage your whole foot from the toes to the arch, apply mild pressure evenly on the ball. 

If you are performing these foot workouts for the first time, you’ll experience some inconvenience and discomfort in the beginning. However, once you get into the groove by doing the exercises habitually, you’ll find these workouts easy to carry out. You can rest assured that if you perform these exercises regularly, you’ll surely get respite from the recurrent pain.

Nevertheless, keep in mind that you may have to do the workouts for 3-4 weeks continuously before you notice improvement. On the other hand, if you do not get the results you were expecting even after exercising for weeks, you should contact your physician. Your physical therapist or healthcare provider should be able to recommend you a treatment or therapeutic method that’ll be effective.  

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Massaging and rolling your affected foot’s underside with a tennis ball will offer you temporary relief from plantar fasciitis pain. The pain and uneasiness may come back once you stop performing the above exercises. So what is the most effective and best solution?

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Your healthcare provider or physiotherapist will recommend you opt for endoscopic (minimally invasive) surgery or open surgery. Another effective remedy that you can try is the Proplantar™ Dorsal Night & Day Splint for Plantar Fasciitis. This Proplantar™ Dorsal Night & Day Splint has been created with meticulous care, guaranteed to lessen plantar fasciitis pain.

This night and day splint from Proplantar™ will extend the Achilles tendon and plantar fascia ligament while you sleep or relax. When you wake up in the morning, you’ll feel thoroughly rejuvenated and refreshed. This Proplantar™ dorsal splint has been crafted out of lightweight and breathable fabric which is easily wearable and removable. At the same time, this is a one-size-fits-all splint suitable for most adults. Also, check out the Plantar Fasciitis Massage Ball and the Plantar Fasciitis Arch Support.

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