Your feet can feel sore and tight after long days on your feet and whilst exercising. There are a variety of techniques that can be done at your convenience to relieve pain and get back to
activities of daily living and ensure there isn’t any development of long-term and/or lasting symptoms. Seeing a podiatrist is one of the most effective ways to find the causes of your foot pain and develop a rehabilitation treatment program.
Wondering why your feet are prone to injuries?
Plantar Fasciitis (tightness of the arch)
One of the most common musculoskeletal conditions is plant fasciitis, pain in the bottom of the foot, particularly the arch. Throughout the day, extensive pressure levels is placed on the muscle and along with body weight. Other causations include being overweight, carrying heavy loads daily, incorrect shoe fitting and over-exercising. The excess strain and bruising on the plantar fascia ligament cause irritation and wear and tear.
Symptoms of Plantar Fasciitis include stabbing pain in the foot, which usually flares up with the first steps of the morning, inflammation, and a limp over time if your body attempt to compensate.
Prevention Techniques for Foot Arch Pain
– Wearing the correct shoes – wearing the correct shoes that are fitted to your feet minimizes unwanted pressure on ligaments keeping foot arches supported and relaxed.
– Reducing loads – remaining at a healthy body weight reduces the strain on your plant fascia
– Relax and take the pressure off – after a long day on your feet, relax and put your feet up. Massaging with a spikey ball will ensure your muscles are massaged and kick off the relaxation for your mind and body
Benefits of a Spikey Ball Massage
The hard and spikey balls are a great tool to massage your feet at the end of the day. They;
– Improve blood flow
– Reduce pain
– Reduce inflammation and improve mobility
– Lower recovery times after intensive workouts
Exercises with the Spikey Ball
To aid the relief of common foot pains, here are techniques that can be done with Spikey Balls.
To target the centre of the foot
– Whilst seated, place the spikey ball underneath your foot and roll the ball back and forth from the top of your foot to the heel. You may choose to apply increased pressure by using your forearm on your knee.
To target the ball of your foot
– Have the ball inside of the ball of your feet, sitting at the base of your big toe. Using small, controlled rotational movements, massage the area. Should you choose, light pressure can be added.
To target the front of your heel
– Place the ball inside your arch, and using controlled circular movements, massage the area, ensuring it hits the inside of your foot arch.
Symptoms that have been left untreated and unchecked can cause long term symptoms and issues. To ensure conditions are not exacerbated consult with our podiatrists to ensure your feet are healthy and optimally functioning.