Foot Lacrosse Ball Release and Stretch

Video Transcript
Hello everyone, Dr. Alibhai here from Stuart Chiropractic. Are you experiencing foot pain? Many of our patients suffer from pain in the bottom of their feet or plantar fasciitis, which often starts right at the edge of the heel. The small muscles on the bottom of the foot act like a band, extending from the bottom, attaching to the Achilles tendon, and running up through the calf.
Rather than constantly rubbing the bottom of your foot, let’s address the tightness in the calf, as this is often the root cause of the discomfort. For this, you can use a lacrosse ball. Place the ball on a tender area in your calf; I’ve found a spot already. Cross your left leg over your right and apply pressure to the area. Take a deep breath in, breathe out, and let the tension release.
As you do this, try to apply downward pressure by contracting the leg against the ball. Continue to breathe deeply, relaxing on each exhale. Work through different points on your calf, especially near the Achilles tendon, which can become very tight. Don’t be afraid to get close to the bone where you might find trigger points.
Move up to the top of your calf, just below the knee, where tightness can contribute to knee pain. Work through any tender areas you find, but ensure the discomfort doesn’t exceed a five out of ten.
After covering these areas, stand up and use the ball to massage the bottom of your foot. Start at the base of the big toe and work through any gritty spots. Add some movement to this massage, such as extending your toes towards the ceiling, to actively work the tissue.
If a particular area, like the inside of the arch, feels tight and tender, spend extra time there, leaning into it to help desensitize the tissue. Over time, this will help the tension melt away.
Finally, incorporate a simple downward dog pose to stretch out your calves and hamstrings. Place your hands under your shoulders and knees under your hips, then raise your hips towards the sky, pressing your heels towards the ground. Contract the glutes and quads of the leg you’re stretching to add pressure and length to your calf and hamstring.
Do a few repetitions, moving forward and back, to see how your feet feel afterwards. This routine is a great way to alleviate pain. Spend about five minutes on each foot daily to keep the tissue supple and improve your mobility by the end of the day.
Try this at home and take care!