If you have tendonitis or pain on the TOPS of your feet, cramping on the BOTTOMS of your feet, shin splints or a strained/pulled soleus muscle then you are going to LOVE this. (And those are just a FEW of the things this technique can help with).
TOOLS NEEDED: Lacrosse ball and 25+lb weight plate (most gyms have both of these).
Please take the necessary steps to do this with the same equipment I’m using in the video, because I want you to get the BEST result, and you will NOT get the same result using a tennis ball, golf ball, soft ball or any ball without a weight plate.
Let’s look at some anatomy shall we? (Hello my fellow body/anatomy nerds!)
Remember, it’s the FASCIA we’re after in terms of releasing tissue, not any particular muscle(s).
The muscles are important though because they indicate which direction(s) the tissues move in terms of shortening and lengthening and acting on various joints – and it’s where and how the tissues are being asked to move combined with the fascial restrictions within the muscle groups that is what creates the pain patterns I’m about to talk about.
Otherwise known as the “shin muscle,” tibialis anterior (or TA for short) attaches laterally at the top of the tibia, near the knee, and (via its distal tendon) attaches to the medial cuneiform (a bone on the inside of the foot) and first two metatarsals (which lead to the big toe bones).
Got BIG TOE issues? This is definitely something to check!
TA dorsiflexes the ankle and inverts the foot.
All three peroneal muscles attach to the fibula and metatarsals of the foot.
Here is where things get interesting: all three of these muscles evert the foot, but two peroneal muscles – fibularis or peroneus longus and fibularis or peroneus brevis – plantarflex the foot while fibularis or peroneus tertius dorsiflexes it!
So between tibialis anterior and the peroneals all acting on the foot in opposing ways, it’s no surprise that if the fascia gets clogged, tight, dehydrated or stuck…ANY of these actions of the foot could become confused leading to dysfunction (or pain) anywhere downstream of the knee – the ankle and retinaculum, the tops of the feet and toes, the plantar fascia, pain with eversion or inversion…and possibly pain upstream as well, due to gait changes or how the ankle affects the knee which affects the hip, etc.