This is a simple technique that will help your WHOLE body.
I’m pretty sure ALL of us could use this one!
If you have plantar fasciitis, heel pain, ankle mobility issues, big toe articulation problems or Achilles tendonitis then this is definitely a technique you’ll want to add to your mobility toolbox. Just make sure you’re taking care of the root issue first! For plantar fasciitis, heel pain and Achilles tendonitis – click here for my main technique that addresses these issues at the source.
We are attempting to PIN and RELEASE the restricted fascia and any fascial adhesions on the bottom of the foot.
There are a BUNCH of tiny muscles down there.
The fascia that wraps each of those muscles along with the plantar fascia itself can get stuck to each other. All of that fascia can get dehydrated, brittle, inelastic and because of these things pain and all the “itis’s” can happen – plantar fasciitis, heel pain, tendonitis on the tops of the feet, big toe articulation problems, ankle mobility restriction, Achilles tendonitis…etc.
This can happen due to a variety of factors: if you’re a woman who wears high heels, it’s almost inevitable you will have one or more of the above issues eventually; if you work on your feet all day, especially if you’re not moving much but standing in place; if your body type, lifestyle, sports, habits etc have created fascial restrictions UPSTREAM, you may have PAIN here and you’ll need to find out if the plantar fascia is actually tight and restricted, or simply getting irritated and pulled on – or BOTH.
How to get the most out of this technique:
- Make sure if you have pain on the bottoms of your feet or any of the issues listed above that you FIRST look for the root cause and go after THAT first – then come to this technique as a way to “comfort” what is hurting.
- PLEASE USE A LACROSSE BALL! For the best possible result, a lacrosse ball is the single best tool. All other balls will NOT give you the same result.
- If you don’t have a lacrosse ball and you’re desperate to try this immediately – use what you have and then get your booty to a sporting goods store ASAP! They only cost $6 (give or take). And then do it right 😉
- Make sure the entire weight of your leg is resting on that ball before doing the technique.
- Make sure your heel doesn’t drop down too much, nor your toes. Try to keep the weight of your leg directly over that spot you’re targeting.
- Start near the ball of your foot and work your way towards the heel.
- If you feel or hear “crunching” noises while opening your toes, you’re doing it RIGHT! That’s the feel and sound of your plantar fascia releasing.
- If this SUCKS – you’re probably doing it right, and you can be sure your plantar fascia is restricted and needs help to relax.
- If this doesn’t suck at all and you have pain in your feet – perhaps you didn’t find the right spot, OR – your plantar fascia may not be restricted at all, but is in pain because of something else that is. It could be your calf, your hamstring, glute or even upper body fascia. You’ll need to look for the root cause.
- Try 3-4 spots with the technique, and then…
- DON’T FORGET YOUR REWARD! After releasing all that fascia, roll your foot around on the ball for as long as you want. This usually feels AMAZING afterward. If you prefer a different kind of ball, a frozen waterbottle or rolling pin for this part – go for it. This is simply meant to be a FEEL GOOD endorphin releasing reward for your WHOLE body!
- Speaking of your whole body – if you DON’T have pain in your feet, but you have pain ANYWHERE ELSE in your body and you are ON your feet all day – give this a try!
- In fact, if you’re on your feet all day I HIGHLY recommend buying yourself a lacrosse ball to keep at work and doing this one daily, or several times a day. Your entire body will thank you!