Third-Party Video

The linked video was created by a third party and is publicly available on YouTube. It is provided as a visual demonstration of this exercise while I work on producing my own video.  All rights to the video remain with the original creator.

The written exercise guidance below has been created independently by Move Better. Feel Great.

STEP BY STEP GUIDE:

1. Set up
Sit upright on a chair or stand next to a wall or stable surface for support. Place a ball (tennis ball or lacrosse ball for example) underneath the foot you want to work on.

2. Apply pressure
If seated, gently press your foot down into the ball. If standing, gradually shift some of your body weight onto the target foot. Adjust the amount of pressure so that it feels firm but tolerable.

3. Find a tender area
Slowly roll the ball underneath your foot, moving between your heel and the ball of your foot, until you find an area that feels particularly tight or tender.

4. Hold the position
Once you find a tender area, stop rolling and maintain a firm but tolerable amount of pressure. Try to keep your foot relaxed rather than gripping with your toes.

5. Hold for 30–90 seconds
Maintain the position for approximately 30–90 seconds, or until you notice the area beginning to feel less tender.

6. Repeat if needed
Move the ball to another tender area and repeat. Aim for 1–3 areas per foot.

Key point: The pressure should feel tolerable rather than excessively painful. You don't need to press as hard as possible for the technique to be useful.

Pro tip: Start seated if standing puts too much pressure through the ball. As it becomes more comfortable, you can progress to standing to gradually increase the amount of pressure.