How to Use a Tennis Ball to Get Rid of Plantar Fasciitis Pain In Minutes

Having an injury can really stop you in your tracks, whether it be athletic training or simply getting from A to B, a foot injury can impede you day to day activities. Instead of expensive physio treatments, there are actually ways to treat heel pain in the comfort of your own home.

To be more specific, this treatment is especially good for treating plantar fasciitis, one of the most common foot injuries. The plantar fascia is a thick band of tissue which stretches from your heel bone to your toes and creates the arch in your foot. 

Overuse or overstretching can make it become inflamed resulting in intense heel pain, which creates difficulty walking and working out, but gentle stretching of the muscle can help it get back to normal. Here is a list of risk factors for plantar fasciitis:

  • Flat feet
  • High arches
  • Sudden weight gain
  • Shoes with soft soles, or poor arch support
  • A tight Achilles tendon
  • long-distance, or downhill running

Symptoms include:

  • Heel Spurs: Many people with plantar fasciitis which are bony growths on the heel bone.
  • Pain in the bottom of your heel,
  • Slight swelling, redness and tenderness on your heel.
  • Most people experience increased pain in the morning followed by gradual improvement during the day.
  • Your pain may become a dull ache by the end of the day and show further improvement with rest

Medline Plus states that the best prevention for plantar fasciitis, is maintaining flexibility around your ankle, especially your calf muscles and Achilles tendon.

As easy exercise you can do to increase ankle flexibility is to put your toes against the bottom of a wall, with the opposite leg slightly behind you, similar to a lunge position. Next bend the knee whose foot it touching the wall, so it moves forward and touches the wall itself. Don't move you foot, while you are doing this. 

Your foot should be firmly placed in front of the wall. If your knee can touch the wall easily you have fairly flexible ankles, if not, then some work needs to be done to improve flexibility.

Plantar fasciitis will usually improve on it's own over a period of about 6-18 months, and up to as quick as 2 months with treatments such as the tennis ball stretch.

Tennis Ball Stretch

At first, you should perform the tennis ball stretch while seated. Simply place a tennis ball under the arch of your foot, and using slight pressure, roll the ball back and forth along the foot. Using your body weight, gradually increase the amount of pressure you can put onto the tennis ball. You should feel the tendons in your foot being stretched out by the motion of the ball, helping to stretch out the muscle and increase flexibility. As your condition improves, you can progress to doing the tennis ball stretch while standing.


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How to Use a Tennis Ball to Get Rid of Plantar Fasciitis Pain In Minutes How to Use a Tennis Ball to Get Rid of Plantar Fasciitis Pain In Minutes Reviewed by C C on 14:58:00 Rating: 5
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