A tennis ball can help relieve foot pain; did you know that? A tennis ball is a great “teammate” for relieving foot pain in addition to being used for sports activities. A tennis ball can be used as a massage tool in the comfort of your own home if you don’t have time to get a pedicure or foot massage to relax tense muscles after a long day.
Our feet control and endure every single action, and regardless of whether we wear real shoes or go barefoot, our feet use up a lot of energy. Ligaments and tendons in our feet deteriorate over time, which can lead to foot pain. As a result of these problems, there is an increased effort to move the foot itself and to function normally. One of the most common causes of pain is the heel spur, a ligament that runs along the bottom of the foot. When this ligament is inflamed or damaged, severe pain occurs, especially when moving the legs.
The problem with feet occurs in all people, of all age groups, but it is increased in people who spend most of their day on their feet. The ball acts as a cushioning factor and reduces stiffness in the muscles, joints, and connective tissue in your sole.
How to perform:
1. Place the ball under your foot while standing close to a wall or chair for support. Let your body weight sink in while the heel stays on the ground. Breathe deeply while performing the exercise.
2. Slowly move the ball across the arch by rolling the foot from side to side. Repeat the activities for up to two minutes.
3. Roll the ball along the length of your foot for one to two minutes, from the heel to the toes.
4. Repeat on the opposite leg.
Stiff knees issues
If you have a problem with stiff knees, your feet would be extremely grateful because the bones of the shins, kneecaps and thighs are easily separated from each other using the ball. This offers an internal stretch within the knee joint capsule, which is often stiff.
1. Place the ball behind the bent knee, as close to the side of the knee as possible, while sitting on the floor or in a chair.
2. Try to squeeze the muscles next to the ball to briefly “squish” it for a count of 10, after which you should release them for a count of 10. Repeat 8-10 times.
3. Repeat on the opposite knee.
Problems with tight thighs
The problem with tight thighs is a very common problem, and the way you can alleviate this problem is presented below. The balls you use “force” the outer quadriceps muscle into action (vastus lateralis), and this is extremely helpful in relieving stiff hips and knees at the same time.
How to perform:
1. Place two balls on the outside of your thighs while sitting on the floor or on a sturdy chair. Keep the balls tucked against your thighs and perform 20 gradual bends and straightening of the knees.
2. Rock your thigh from side to side until the balls touch both sides. Repeat two more times.
3. Continue on the opposite side.