Help release plantar fasciitis with a golf ball

This exercise is in the achilles tendon section of this site for a good reason!

As readers of previous articles in my blog will know, I’ve been experiencing achilles tendon and calf pain for several months. I’ve also been experiencing cramp in the soles of my feet for years. But this has only really happened when swimming, or performing yoga and pilates moves.

When I had my first sports massage it was amazing how much my feet cramped as my masseuse worked on my calves. It was only then that I released just how much each of the muscles in the lower legs work together. Hence why this exercise is in the achilles tendon pain section, even though it’s really aimed to help with plantar fasciitis.

The following exercise has worked wonders, and after performing it it’s amazing just how relaxed my feet feel. I performed this exercise morning and evening for the 7 days between my first and second massage, and it was amazing how much better my feet were during the second massage. They hardly cramped at all. Don’t get me wrong – it was clear that they were still tight, but it’s also clear that this is an exercise worth carrying on with.

It couldn’t really be easier… you just need a golf ball.

Sit on the side of your bed or in a normal seat with your feet on the floor and knees bent at a normal 90 degree angle. Place the golf ball under one foot under the heel (it’s best with no socks on). Keeping your foot relaxed push down in to the golf ball and very slowly roll your foot back until the golf ball is by your toes. This should be a very slow movement, and you should also stop over any real pressure points. Once at the toes roll back slowly to the heel and start again. Then carry out on the other foot.

This is the perfect exercise to perform whilst watching TV!