Seated Plantar Fascia Mobilization With Ball
This exercise involves using a ball for self-massage of the plantar fascia while seated.
Instructions
- 1Sit comfortably with your foot flat on the floor.
- 2Place a small ball under the arch of your foot.
- 3Press into the ball while rolling it around.
- 4Focus on areas of tension in the arch.
- 5Continue for the desired duration.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
Create Your Own HEP
Want to create a personalized home exercise program with this and other exercises?
Sign Up NowRelated Exercises
Heel Raises With Support (Calf Raises)
This exercise strengthens the calf muscles by raising the heels off the ground while using support for balance.
Standing Calf Stretch - Gastrocnemius
This stretch targets the gastrocnemius muscle to improve flexibility and reduce tightness.
Ankle Pumps (Ap)
Ankle pumps help improve circulation and mobility in the ankle joint.
About This Exercise
This exercise is particularly effective for addressing Plantar Fasciitis, Achilles Tendinopathy, Flat Foot (Pes Planus). Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.