Foot (Plantar) Muscle Release: Reduce Calf and Ankle tightness

in #health7 years ago

This exercise will help release tightness, improve range of motion and decrease pain


MOBILITY BALL SERIES

PART 5


Plantar (Foot) Muscle Release


Benefits?

  • Reduce calf and ankle tightness
  • Improve knee and ankle range of motion
  • Decrease calf/Achilles/plantar fascia pain
  • Improve calf strength and ankle stability
  • Decrease tension on the Achilles
  • Help prevent tears during ballistic movement
  • Improve lower extremity balance and performance

LET'S GET STARTED!


Using a ball or double ball, place the ball over the inside of the bottom of your foot

Apply firm pressure into the ball


Roll from the base of the toes to the heel

10 times


Roll from side to side

10 times


Flex and extend the toes (maintain pressure on the ball)

10 times


This exercise is a great release to prepare for squatting, lunging, jumping, hiking and running exercises

Remember you can always use a tennis ball or lacross ball as substitutes



Check out my other Mobility Ball Posts:

Mobility Ball Series, Part 4: https://steemit.com/health/@dpt-darkfox12/lat-quad-release-help-reduce-quad-and-it-band-tighetness-and-improve-knee-range-of-motion
Mobility Ball Series, Part 3: https://steemit.com/health/@dpt-darkfox12/calf-and-ankle-tightness-let-s-get-rid-of-it-calf-gastroc-release


Dr.Ann


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Oh wow I needed exactly this. Messed up my left foot and can finally walk again and this looks like it can help. Thank you.

Aww sorry to hear that. Definitely! Let me know if you have anything else you think you might need.

Your smile is therapy enough :)

Heyyyy you ::blushes::

Great little exercise! Thank you for sharing!

Of course, thanks for commenting :)

These exercises really do work! Great post with really useful information! BALL UPGOAT GIF!!

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Have a great day!

Excellent post ...I will add this to my regimen! I am just getting over two broken feet. Trying to swim but over did it and put my heel slightly in a hole last week, seems like i take a few steps forward and then i have to rest ...all of this down time i am utilizing on steem it...I am following you on the @minnowsfaucet ..isn't it great...just love it!
Happy Day,
Melissa

Oh wow, what did you break on each foot? And what else are you doing besides swim therapy @joearnold

Thanks so much for following, I love the minnowsfaucet idea!

I love it also it is so cool!....and helpful...ok, so i used my feet as a lever (dumb) helping mend fence..we have a ranch. 4th and 5th on the left (jones) did use exogen but rx ran out. and 4th on the right. walked on them 4 months, as i did not realize they were fractured ...had x-rays...wheelchair for two months ...funny shoes for one month..now tennis shoes or barefoot feels better ...doing exercises ...like leg lifts quad strengthening... tried bike last month ...that hurt, will try that again in another month...i have a super good diet ...green pills with seaweeds etc, turmeric, kefir , and i own an organic co-op...but it still seems like it is taking forever.......Thank you so much for asking...sorry if this was a bit long :/ steemit is great therapy!
Happy Day,
Melissa

Ah I see. I'm sorry to hear that! Yea usually people are in the "boot" for 2 months with foot injuries. It will be slow if you've been walking on it too much or using them. Not a lot of blood flow to the feet compared to other areas. That's good, keep up the good diet so your body is optimal for healing :)

Thank you for the pep talk ....I just wanted it healed after two months in the wheelchair ...I am more of the rabbit type versus the turtle but there you go...:) Too much life to live...thanks again I know you are very busy!

Not at all, always happy to help :) Yea it's frustrating having something we need on the daily take so long to heal. I feel ya

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