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04 January 2011 ~ 0 Comments

Tennis Ball Mobilization- foot

This post is a continuation from yesterdays post on how to stretch out the back of the hip (click here to review it). In this post we’re going to use a tennis ball to try and break up any soft tissue restrictions that might be in there. The goal is to anchor down one end and then to slowly stretch the muscle out against it.

Key Points:

1) Go back and read the massage post specifically on the foot itself to review landmarks and the structures that are down there. The two main areas you will want to do this mob are down near the heel (calcaneus) and up towards the ball of the foot (middle of the foot, just beneath the 1rst MTP joint).

2) Start easy when stepping down on the tennis ball. You may not be able to squat down over it and that’s fine. You can start with the ball and your foot on a chair so that you can reach your toes and work from there.

3) When doing a rep, curl your toes down, step onto the ball and then slowly try to pull your toes up to the ceiling. You may not be able to do so all the way with the tennis ball in place. Just slowly move it through the motion you have and add a little overstretch with your hand as shown in the video. As your mobility improves, so will the amount of motion you have.

4) Try to perform 10 reps.

5) Same warm up rules apply. Try to do this either following a workout or warm up the area with the foam roller first. Especially if you’re coming back from an injury or this is a problem area


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